running hills 50:23 [3] 11.0 km (4:35 / km) +270m4:05 / km shoes: Montrail Streak Orange
Short warmup to R/Mem hill then 10 x 60 sec (ok to the speed bump 54-59sec).
Then short run to subway and back, then 10 x 10sec fast, (ok that was 12sec) then back to the club
running warm up/down 28:07 [2] 5.85 km (4:48 / km) shoes: Hi-Tec Infinity
Warmup to subway 22:23
warmdown on track 5:44
running intervals 19:02 [5] 5.23 km (3:38 / km) shoes: Hi-Tec Infinity
Fast Slow 200m on the track
37.7 63
37.1 64
35.7 64
36.5 61
35.9 63
37.1 60
36.3 63
37.3 64
36.5 65
36.5 65
36.5 66
37.9
it was hard work keeping at that pace