Running tempo 15:41 [5] 3.0 mi (5:14 / mi)
shoes: Vibram KSO
This was an Intense work out. I did four sets of a 400 and then a 800 with 4 minutes rest between each one. The 400s were supposed to be on the 1:05 and the 800s were supposed to be on the 2:15, but here is what I did:
4 - 1:03 4 - 1:05 4 - 1:05 4 - 1:08
8 - 2:16 8 - 2:19 8 - 2:20 8 - 2:22
we also did over a hundred pushups and situps beforehand so I was dead by the end and took a nice slow cool down.