run 1:32:40 [5] 18.1 km (5:07 / km)
shoes: saucony 4 (white)
tempo intervals with chris on the rail path. Ended up doing a progression run.
2x2 miles @ 4:30-4:35k pace, 2:30 min recovery, 1x1 mile @ 4:25, 2 min recovery, 1x1k @ 4:20
Actual paces
2mile @ 4:30, 2mile @ 4:32, 1mile @ 4:23 , 1k@ 4:14
run felt good, HR in target zones, pacing was consistant. Glutes still a little sore from hill repeats.