11/11/2008
2:30 PM
4 mi
36:00
9:00 mi
Nike Air Zoom Elite 4
Warmup 1 mile, stop and stretch. 3 x 1200 repeats at 9.5 mph (6:17 pace), walk 1/2 lap in between, walk 1/2 mile at finish. Only 3 repeats as legs were sore from hard bike & lift yesterday. Calf ok, shin only slightly tight.