6/17/2011
5:45 AM
12 mi
K-Swiss K-Ona C (1)
2 mile w/u +
4 x 300 at MAV pace +
5 x 0.75 miles at RC pace + 1.5minutes recovery jog +
4 x 30 seconds hill surges +
4 x 50m quick w/ 50m recovery +
3 miles home.
Tough workout