Running intervals 27:00 [5] 4.5 mi (6:00 / mi)
shoes: Asics Gel-DS Racer VII
Track. 200, 400, 600, 800, 1000, 1000, 800, 600, 400, 200 with 100m jog between (40 to 50 secs). Good tough session this one. Felt like I ran strongly, but still need to work on getting more speed in my legs.
0.37, 1.14, 1.55, 2.40, 3.22, 3.21, 2.42, 1.57, 1.12, 0.32.
Running warm up/down 51:00 [2] 6.3 mi (8:06 / mi)
shoes: Asics Gel 1130 (3)
Work to track, warm up laps and drills, then run home with Rich.