Running 43:05  8.05 km (5:21 / km) +190m 4:47 / km
shoes: ASICS GT1000 5 D
15min wu/15min wd
6 x 90 seconds effort
1 x 60 seconds effort
little bit of pain in my left knee at the start but it went away thankfully.
got a stitch in the warm down too.