Running intervals 39:35 8.76 km (4:31 / km) +2m 4:31 / km
ahr:156 max:176 shoes: R-NB 481 Gray/Orange 5
1200's with 3 400m pace segments - half-mar-race, 30-min-race, 5k-race, which I took as 24, 23, and 22 sec/100m, w/200m rest
Sums to 4:36
Hit them pretty well, by watching watch closely. Was pretty darn hard (unlike the early season Jason workouts)
4:36, 4:37, 4:37, 4:36, 4:34