RUN (24hr lakeshore) 30:00 [3] 3.51 mi (8:33 / mi) +184ft8:09 / mi shoes: brooks purecadence '12
intervals, same as last week but felt a bit harder:
10min warm up, 2x3min @ 7.3mph w/ 2min taper, 1x3min @ 7.4mph w/ 2min taper, and 1x5min @ 7.5mph. does not include 3min walk to cool down.