Work Out of the Day (8/1/09)

w/u: Misc. loosening up. 3 rounds or 10 reps each, Tricep Dip (on bench), squats, and leg raises.

Run

Distance 4.75 miles
Pace: Easy Pace for first 3 miles, tempo pace for mile 4, and recover remainder of distance.
Surface: Mixed: hard pack trail, concrete and asphalt bike path.
Elevation: Flat