3/26/2011
18.4 km
1:25:00
4:38 km
Nike Air Pegasus+ 27 (- white Sept2010)
15min warm up
15x 3min 1min - target first five at 4:00, next at 3:55, last five at 3:50
10min cool down
next run: up to 13x4min 1 min on same targets. or increase by two intervals and do 6 iat 3:55 and 6 at 3:50 to finish