12/20/2011
9:00 AM
7.8 km
40:00
5:08 km
K-Swiss Kwicky Blade-Light
Speed set.
40 min @
> w/u: 10 mins @ 13 kph
> main: 20 x 40" hard / 20" full rest (10x @ 16 kph / 10x @ 17 kph)
> c/d: 10 mins @ 12 kph