Run intervals 20:00 [4] 3.5 mi (5:43 / mi) shoes: Asics
intervals... 6 by 800 and 2 by 400
Note
Originally I thought I was running about 11 min/Km on last years highlander. Upon further reinspection, I was running just over 10/km. I was going to make that my goal, but for some reason i am feeling more ambitious. I am debating whether I should get my hopes up for a sub 4 hour highlander.