10/16/2012
6800 m
23:40
5:37 mi
Nike Air Zoom Streak XC 3 (II)
Initializing charts...
3 mi warmup
4x [1000m T, on the 4:40] +
2x [1000m VO2, on the 6:00] +
4x [200m R, on the 2:00]
3 mi cooldown
easy. target 3:42.5, 3:25, 37. have to watch out for right shin.