other (vit asses and treadmill) 55:00 [3] 4.0 km (13:45 / km)
vitality firness assement - not as fit as i thought but BMI down, weight and body fat. then 4km on treadmill at high HR - +170 with 10.5km/hr at 8 degrees incline. hard work
run (a pta csir) 49:00 [3] 8.0 km (6:08 / km) shoes: HiTec infinity lite green
first proper longer run in the hi tecs. the felt great but for some pressure on my right big toe. not wearing very good socks though (mtb socks) so that might have been the issue.