2/16/2010
4:30 PM
4 mi
30:37
7:40 mi
New Balance 769 blue
started speed at 6 for 2 mins, then 6.5 for 2min, 7 for 2min, etc. up until 10 for 2 mins...then backtracked down to 9 for 2 mins, 8 for 2 mins etc.....gradually built last mile back up to a sprint at very end