Run (Treadmill) 53:30 [3] 4.65 mi (11:30 / mi)
shoes: Asics Gel-Os Duomax Trainers
Hill run
2 min easy walk
13 min easy @ 6.2 mph
15 min uphill 1% incline increase & .2 mph decrease
15 min downhill 1% incline decrease & .2 mph increase
8 min cool down @ 6.4 mph flat