12/21/2010
12.5 km
58:00
4:39 km
Nike Air Pegasus+ 27 (- white Sept2010)
5min warm up
4min tempo, 90s easy
2min, 30s tempo, 10k, 5k, 3k pace, 90s easy
5min tempo
5x1min, 20s 3k pace, lift, 60s easy
4min tempo
cool down