running 52:56  11.5 km (4:36 / km) +9m 4:35 / km
shoes: Orange New Balance 1500 V2
Not feeling 100% but I think it's because I was up until 1am and up at 7. Was at the Jays game and couldn't stop watching highlights of Encarnacion's homer!!
Workout today was:
3km warm up
2 km @ 4 min / km (half marathon pace)
2 km @ 3:45 min / km (10km pace)
2 km @ 3:30 min / km (5 km pace)
2.5 km cool down
2 mins walking rest in between each interval.
Did it all but my last set was more like 1km @ 3:35 and 1km at 3:59.