Road running warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
shoes: BA10
1200m w/u, 1200m c/d, and several x400 recoveries between 800 intervals.
Road running intervals 18:00 [4] 2.5 mi (7:12 / mi)
ahr:155 max:174 shoes: BA10
5x 800 intervals at increasing pace.
3:54 @ 149
3:39 @ 156
3:32 @ 160 (set break)
3:25 @ 167
3:27 @ 160