Running 40:00  7.0 km (5:43 / km) +48m 5:32 / km
shoes: Inov8 Terrafly
Run with Reuben. Forgot to put my watch on straight away *shock*.
Didn't feel as terrible as I thought I might considering how much I was aching but still annoyingly slow. Reuben cut us short from the last loop, supposedly so I didn't overdo it (I think he was probably just bored of the slowness).