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October 22, 2009 (Morning)

Exercise Type: Run

Weather: 3c overcast and damp

Comments:
regular warm-up plus five striders 700 m repeats a single then a double repeat for a total on ten sets 7 kms work very hard and really felt spent at the end plus a mile recovery jog 2.25-2.38 on singles and 5.18-5.28 0n doubles very happy with the strong workout

Distance Duration Pace Interval Type Shoes
12.1 Kilometers 0:00
3.5 Kilometers Warmup  
7.0 Kilometers Interval  
1.6 Kilometers Cooldown