Running intervals 30:00 [4] 4.27 mi (7:02 / mi)
shoes: Asics DS Trainer 13
At PC on treadmill: 2' on, 2' off: 6:30/mi on, 8:30/mi off, then increasing every speed every intervals by .1 mph. Finished at 6:08 on, 8:00 off, but did last 2' interval at 5:00/mi pace. One of the better runs I've had! It felt smooth and relaxed, and cadence was right where I wanted.
Weights 15:00 [3]
Leg lifts (single leg, 2 x [10 x 80 lbs]), calf curls, then Gravitron (standard set of 60 @ 132 on 10) and lat pulldowns. Have to get some more upper body strength for the climbing!