running intervals 55:16  12.06 km (4:35 / km) +9m 4:34 / km
shoes: 2 - New balance 1500 V3
At a work conference at Natawasage resort so wasn't going to get in a run unless I went in the am.
2km warm up
5 x 1km at 3:45min/km with 400m recovery after each one
3.5km cool down