running warm up/down 20:00 [2] 2.2 mi (9:05 / mi)
ahr:139 shoes: Gel Cumulus 2006
running intervals (track) 12:26 [5] 3.6 km (3:27 / km)
shoes: Gel Cumulus 2006
running warm up/down (track) 4:08 [3] 0.8 km (5:10 / km)
ahr:144 max:157 shoes: Gel Cumulus 2006
stretching warm up/down 15:00 [0]