run 49:00 [3] 4.2 mi (11:40 / mi)
shoes: NB 860v5
Y Multifit training; a thunderstorm came in just as we were ready to go out so we opted for the treadmill :-( where I managed to do the written workout.
10 min easy aerobic (11:30 pace), 3 x 4 min 10K (10:20)/2 min easy, 6 min 10K, 10 min easy, 5 min walking cool down.