Running 39:34  8.51 km (4:39 / km) +43m 4:32 / km
ahr:150 max:177 shoes: on Cloudflow Grey
1 km warmup
2 mile, 1 mile, 1 mile, with 90s rest
1 km cooldown
Missed the work lunch run, so did the same workout in the evening down by the beaches.
Aim was for 10k pace, which I did (4:00 until I was actually warmed-up, then 3:50). Felt good, though right hamstring got tight during the rests. Rolling afterwards definitely helped.