1/19/2010
2:00 PM
5.5 km
30:00
5:28 km
adidas Supernova Sequence Control
Ran 9.5/10kph for first 5 mins....then at 5, 8, 11, 14, 17 & 20 I ran at 12kph for one and a half minutes, then at 10kph for one and a half mins. The last ten mins was run at 12kph for 3 mins at a time.