4/19/2011
12 km
1:00:00
5:00 km
Nike Free Run+ Men's Running Shoe (Blue Jan2011)
with Mari
10 min warm up
10min drills/strength/stretch
4 laps build each lap
16x400 on 2 min (did 83, then 77, 78 & 79s mostly with two 77s, then 76 on the last). 1 min break after 8th one.
4 laps cool down easy