3/13/2012
11 mi
1:17:00
7:00 mi
Karhu Fast Fulcrum Ride
3 mi warm up- 19:11
1 mi strides- 7:00
1 mile- 4:55; jog 400m
3 x 800 over hurdles- 2:25, 2:26, 2:30; 400 jog between each
400 m over hurdles- 1:12; 400 jog
1 mile- 5:11
2 mi cool down- 14:07