Run - outside (30' Run) 31:09  ** 3.48 mi (8:57 / mi) +57m 8:31 / mi
ahr:131 max:150 shoes: Asics DynaFlyte (1)
10:00 easy jog, gradually raising your HR to 70%
-2 sets of the following:
2:00 @ 80-85%
1:00 recovery jog @ 65%
:30 gradually increase speed to 90%
1:30 recovery jog @ 65%
(During each repeat, you should just start to feel exertion as it comes to an end. You should never feel strained or maxed out. Your speed should feel relaxed and easy, and you should be light on your feet.)
Jog easy @ 60% or below to the end, and walk it in the final couple minutes.
Felt good right away. Tried to keep it easy and even paced.