Running 29:21  4.0 mi (7:20 / mi)
slept:8.0 weight:175lbs shoes: Brooks Ghost7
Treadmill run at the gym. Started at 8.1 and built up to 8.3 over the course of the run. Incline was set at 0.5% the whole time.
Afterwards (not included in time), did 4 rounds of:
10 x air squats
Pigeon stretch (each side)
5 x strict pull-ups