7/21/2008
5:00 AM
8.3 mi
1:30:00
10:49 mi
ASICS Gel-Nimbus 10
I did 4 miles as a good warm up then I did 7 x 4 min hill intervals at 6.5 % incline and 6.0 mph (per Daniels this should equal a 7:24 mile effort). with 4 min walk breaks.........