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Fartlek rail trail workout

October 21, 2010 (Morning)

Exercise Type: Run

Comments:
8min warmup
Agilities
workout: 5min ext-warmup
20min at 5:30-5:40(mile1=5:33,2=5:27,3=5:38, 5:40pace for last 3min)
5min jog
5min at 5:15-5:30 1min, 2min at 5:20-5:30, 1min 5:20, 1min at 5:15
2min job
5min at same race paces
12-15min recovery.
total 63:00