12/16/2016
4:30 PM
9.5 km
45:33.30
7:44 mi
Mizuno Wave Hitogami Racing flat
Initializing charts...
Intervals with Tim Smith.
10:56.76 warm-up.
After the first set of intervals, we took a break and ran 8:44.42, followed by a ladder of 800m (2:59.87), 600m (2:12), another break, 400m, and 200m.