running warm up/down 5:00 [2]
shoes: new balance 1500
on y track, felt strong, shoes good there
elliptical machines tempo 25:00 [3]
in deference to my creaky beat up lower body (when it gets like that, injury is just around the corner), tempo 'light' then 3 x 40 second on treadmill, 6% grade, 400 R speed