running (easy w/ surges) 1:05:19 [3] 5.2 mi (12:34 / mi) +100ft 12:20 / mi
shoes: adrenaline 23s
paved bike trail, dirt trail.
32:01 easy @ 12:33
4 x { 30sec faster, 90sec easy }, fasters @ 8:21, 8:06, 7:48, 7:44
25:07 easy @ 13:24
could tell i haven't done surges in a while