4 PM
Jogging warm up/down 25:00 [1] 2.0 mi (12:30 / mi)
shoes: White Waffle Racers
Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: White Waffle Racers
Drills and 4 x 3 IH
Running intervals 8:00 [5] 2.4 km (3:20 / km)
ahr:160 max:179 shoes: White Waffle Racers
12 x 200 in 40s with 40s R