6/10/2011
13 km
1:00:00
4:37 km
Saucony Kinvaras 2011
12mins warm up
15mins @ 4.06 min/km, 5mins jog
15mins fartlek, alternating 90secs @ 3.50s, 90secs float @ 4.30-4.40
12mins cool down including 3 x 150m