6/21/2011
6:00 AM
10 mi
ASICS Gel-Nimbus 12 (Black/Orange)
am: hot and humid run at Nickol Knoll
3 mile w/u ez pace (7:50)
4 miles ST pace (6:41) on outer loop (hills)
6 x 30 sec hills at hard effort
4 x 50m fast
1/2 mile c/d