5/13/2013
4 mi
34:32
8:38 mi
ASICS Gel-Cumulus-13 (Green)
1/2 mile warm up
2x200 at 90% with 200 recovery
2x400 at 85% with 30 second recovery
2x800 at 85% with 1 minute recovery
4x100 hill sprints with 100 meter recovery
1 mile cool down
pretty much kicked my ass.