7/26/2011
7 km
43:13
6:11 km
ASICS (Blue and yellow!)
10 min at 6:40
30 min of
300m 5:30-6:00/km (10.2 - 11.0)
100m 6:30-6:40 (9.0-9.2)
Cool down
Started at the slower end of the range then increased. Did about 2 of each, .2km/h increases)