Running 40:00  8.0 km (5:00 / km)
slept:10.0 shoes: mizuno wave azure II
evening sesh after work. home, regatta, oxleys, regatta then home again. nothing too spectacular. added a temp effort from oxleys to regatta (below)
Running tempo 5:00 
shoes: mizuno wave azure II
oxleys to regatta (4mins) then back towards oxleys (~1min) lost interest partway through the 2nd one so called it quits.