Running57:49 12.0 km (4:49 / km) +146m4:33 / km ahr:169 max:188 shoes: Brooks Glycerin 18
long-run with some map reading. averaging 5mpk for most of it until picking up the pace to about 4:25mpk for the last 3k really happy with my time today, I think this is faster than my fastest 12k before getting injured so now I just need to focus more on intervals and shorter distances