8/2/2010
12.4 km
1:05:20
5:17 km
Nike (Spider 1)
5k warm up (5:10) with drils and strides, 200m recovery jogs between 1000ms (av 75), 4 laps of sprints the straights, jog the curves, 5k cool down (5.30). All up, 17.4k in 84mins (4:50)