run 1:32:39 [3] 17.1 km (5:25 / km)
shoes: saucony 3 (blue)
took the clinic to the track for speed work. Didnt run full on just paced one of the slower pace groups Workout - 400,800X3, 400 paced them all 800s @ 3:35-3:40 (about a 4:30k pace). Ran final 400 at my pace 1:28