Friday 11/19/10

AM 4 miles in 30 minutes then 8 miles in 55:53 (out in 30/back in 25:53) On the way back did 5 x 2:00 at 10k pace (about 5:45) with a 1:00 rest. Then after 2 minutes did 2 x measured 440's in 78/73 with 2:00 rest in between. 12 miles.