Jogging warm up/down 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Hallo'en Waffle Racers
Running (track) 5:00 [3] 5.0 mi (1:00 / mi)
shoes: Hallo'en Waffle Racers
a few strides
Running intervals (track) 3:55 [4] 1.2 km (3:16 / km)
ahr:145 max:184 shoes: Hallo'en Waffle Racers
4x300m with 1 min jog between
splits: 55/60/60/60
I wanted to do 6, but I would have been late for a meeting
Running 52:00 [2] 5.2 mi (10:00 / mi)
shoes: Free 3.0 13