Running 48:20 7.6 mi (6:22 / mi) +29m 6:17 / mi
ahr:136 max:174 shoes: New Balance 1080 (1) (9)
Not feeling at all motivated before this so was just going to plod, but then felt better once I'd started so did a few tempo sections:
1. 0.8 miles 4.42 5.53 mins / mile
2. 1.1 miles 6.24 5.52
3. 0.8 miles 4.46 5.53
4. 1.1 miles 6.15 5.44
Then tried to keep the bits in between under 7 mins / mile.