Run tempo (track) 2:52 [5] 0.5 mi (5:44 / mi)
ahr:165 max:173 shoes: Brooks
Speed work at the track - decided I needed this after this past weekend
1 x 440 - 90 sec
2 x 220 - 40, 42 sec
didn't feel at all smooth
Run warm up/down (pavement) 32:00 [2] 4.3 km (7:27 / km)
ahr:145 max:155 shoes: Brooks
Down to track via Messer St, back Oak St, Messer St, Church St, Union Ave