Work Out of the Day (7/29/09)

Run

w/u. Misc Loosening up, squats x2-10r, chair tricep dip x2-10r.

Distance: 3.25 miles
Pace: Tempo: 9 minutes warm-up pace, 9 minutes tempo pace (uncomfortably fast pace that you can maintain for 9 min, cover as much distance as possible; cruise in the remainder of distance, but faster than warm-up pace.
Elevation: +96, flat
Surface: Mixed: hard packed trail, concrete and asphalt bike path