Jogging 55:00 [1] 4.85 mi (11:20 / mi) +100m 10:39 / mi
shoes: Free 3.0 12
Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi)
shoes: White NB 205 pair 3
Running (treadmill) 31:00 [3] 3.75 mi (8:16 / mi)
ahr:144 max:173 shoes: White NB 205 pair 3
progression 6mph -> 9mph