12 PM
run warm up/down 6:51 [3] 0.85 mi (8:04 / mi)
shoes: Brooks Pure Cadence
run intervals 1:31 [5] 0.25 mi (6:04 / mi)
shoes: Brooks Pure Cadence
run intervals 1:30 [5] 0.25 mi (6:00 / mi)
shoes: Brooks Pure Cadence
run intervals 1:36 [5] 0.25 mi (6:24 / mi)
shoes: Brooks Pure Cadence
run intervals 1:33 [4] 0.25 mi (6:12 / mi)
shoes: Brooks Pure Cadence
run intervals 2:56 [5] 0.5 mi (5:52 / mi)
shoes: Brooks Pure Cadence
run intervals 3:12 [4] 0.5 mi (6:24 / mi)
shoes: Brooks Pure Cadence
run intervals 1:33 [4] 0.25 mi (6:12 / mi)
shoes: Brooks Pure Cadence
run intervals 1:36 [4] 0.25 mi (6:24 / mi)
shoes: Brooks Pure Cadence
run intervals 1:40 [4] 0.25 mi (6:40 / mi)
shoes: Brooks Pure Cadence
run intervals 1:42 [4] 0.25 mi (6:48 / mi)
shoes: Brooks Pure Cadence
run warm up/down 18:20 [3] 2.25 mi (8:09 / mi)
shoes: Brooks Pure Cadence
run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Brooks Pure Cadence
this is the total distance for 1 min recovery jog for quarters; 1.5 min for halfs