paved running 22:05 [4] 3.0 mi (7:22 / mi) +50m 7:00 / mi
ahr:150 max:153 shoes: Brooks OC
3x Westfield mile, 7:22, 7:25, 7:27
paved running 1:00:00 [1] 6.0 mi (10:00 / mi)
shoes: Brooks OC
Warming up with Sam, 9:30 down Westfield
rowing machine 12:46 [3] 3.0 km (4:15 / km)