3/3/2010
12.4 km
59:00
7:40 mi
ASICS Gel-Hyper Speed 3 (1)
2 x 1.3k warm up
12 x 400m @ 5k pace (1:40) ~ 6:40/mile (4.8k)
12 x 200m recoveries (2.4k)
2 x 1.3k cool down
39:00 total recovery(7.6k) / 19:53 total repeat (4.8k)
Total time = 58:53