running (easy w/ pickups) 50:34 [3] 4.4 mi (11:30 / mi) +100ft 11:15 / mi
shoes: adrenaline 21 grey/purple
paved bike trail mostly, a little dirt.
20:01 @ 12:13
3 x { 20sec faster, 40sec easy }
3:00 @ 11:05
3 x { 20sec faster, 40sec easy }
3:01 @ 10:54
3 x { 20sec faster, 40sec easy }
15:16 @ 12:09
in the pickups, mostly the fasters were 7:30-8:15 and the easys were 10:30-11:30
afterwards, leg swings: side, front, back x 10 per leg.