4/14/2011
15 km
1:12:30
4:50 km
Nike Air Pegasus+ 27 (- white Sept2010)
18 min easy warm up
5 x (90,60,30s at 3:33, 3:28, 3:24 pace counting paces approx 145, 97, 48 for each), equal work to easy
5min easy
3 x (3x100) min rest
cool down