10/15/2011
21 km
1:36:00
4:35 km
Nike Free Run+ Men's Running Shoe (Blue Jan2011)
Good med long run in London from Will Leong's place up the canal past olympic park.
10min warm up, 37min at 4:40 pace, 20min at 4:30 pace, 15min at 4:20pace then eased back for 10min to 5min pace for cool down.