running (mp cruise) 1:14:17 [3] 6.0 mi (12:23 / mi)
shoes: adrenaline 21s grey
paved bike trail, flat.
6 x { 0.9mi @ 11:40-11:50, 0.1mi walk }
miles in: 12:23, 12:18, 12:26, 12:23, 12:24, 12:22.
drills 10:00 [3]
15m each: high knees, butt kicks, grapevine each way, a skip
30m each: 2 x short strides
leg swings x forward, back, side, side
10 x backward lunges, each leg
20 x step ups, each leg
core 10:00 [3]
dvd routine
stretching (ais) 15:00 [3]