5 PM
RUN warm up/down 14:03 3.04 km (4:37 / km) +3m 4:36 / km
ahr:143 max:151 shoes: Pegasus 28
Over to the track, and 4 laps of the outer
RUN intervals 10:43 2.14 km (5:00 / km) +1m 4:59 / km
ahr:138 max:157 shoes: Pegasus 28
5 laps, broken down to 150 on, 50 walk
RUN warm up/down 9:42 1.98 km (4:54 / km) +18m 4:42 / km
ahr:140 max:153 shoes: Pegasus 28
Couple of laps and back home I go