Running warm up/down 3:04 0.42 km (7:18 / km) +49m4:37 / km ahr:114 max:138 shoes: R-NB 481 Gray/Orange 2
Running intervals 34:40 8.16 km (4:15 / km) +112m3:59 / km ahr:155 max:177 shoes: R-NB 481 Gray/Orange 2
Track was interesting today, as Maggie's husband Matt - a former <30 minute 10k runner, showed up for the first time. He's as old as me, and hasn't done a race or track workout in 9 months, but that didn't stop him from being faster than me...
3 x (1000/100 + 400/200 + 200/300)