9/15/2011
15.5 km
1:03:00
4:04 km
Nike Vomero 5 A (whiteRed Sept201)
30m30s tempo at approx 3:53
2min easy
30m30s tempo at approx 3:59 (with traffic/stairs/loop-arounds)\
next week 60min straight!!
Workout type:Tempo
Distance:17 km
Duration:1:16:00
3x20min tempo, 2min easy