Running (Threshold Interavals) 30:19 [4] 3.43 mi (8:50 / mi)
shoes: Jan10 2 Gel Kayano 11
Front of house: 551, 519, 501, 443 [59 rest], 441 [62 rest], 444.
Last three laps were meant as threshold intervals. Haven't done this workout in ages (Feb 2010, 3 intervals avg 4:32). Was thinking that 445 would be a good target, possibly 4 intervals (target used to be 432). Exceeded that pace, but probably pushed a little beyond threshold, too. Decided it was better to stop one interval early rather than to overdo it (esp since my Achilles was still feeling it on the hills, even on the last lap). Later on, didn't feel terribly drained, so this workout was well within reasonable limits.
It was rather miserable out: 42 degrees with a very chill wind.
Running warm up/down 13:00 [2] 0.75 mi (17:20 / mi)
shoes: Jan10 2 Gel Kayano 11
Warm up: 2 mins, .15 mi
Cool down: 2 min jog (.1 mi), 1 min walk, 9:01 jog (.5 mi)