9/4/2013
5:00 AM
7 mi
56:17
8:03 mi
Nike Flykit Trainer
1.5 mile warm up
"faster/faster"
400 @ easy 8.4
400 @ tempo 9.1-9.4
400 @ speed 9.6-9.9
3 min recov 6.0-7.0
x 4
1+ mile cool down