5/4/2011
15.4 km
1:09:18
4:30 km
Nike Free Run+ Men's Running Shoe (Blue Jan2011)
with Mari build run along thames/isis - traffic and not that flat
10min easy
20min steady at 4:33 pace
15min tempo at 4:00 pace
5min hard at 3:49
5min hard at 3:43
15min cool down
5min walk (not in the duration)