10/2/2012
3:30 AM
9.5 mi
1:02:00
6:32 mi
2 mile warm up to Upark
1 x mile at 5:08
4 x 1000 at 3:14, 3:20, 3:16, 3:14
4 x 400 at 71, 70, 69, 66
3 mile cool down