run 1:33:09 [4] 17.3 km (5:23 / km)
8k warm up 4 x 4:40 pace broken up by easy pace of 4 x 5:00 pace, 3k cool down on the lakeshore. Intervals run at hard but not too hard pace (slower then HM pace). Felt good, guest appearance on the run by JD. Cool and very windy.