1/10/2011
10 km
47:00
4:42 km
Nike Air Pegasus+ 27 (- white Sept2010)
Intervals
15min easy warm up
1km at 3:28, 3+min rest (500m jog)
1km at 3:29
4x1km on erg 3:38/3:30/3:28/3:41 with 22/24/26/27 spm
1km run at 3:32
10min easy cool down