Running race (Road Race) 18:07  4.0 km (4:32 / km) vdot: 42.4
2 person relay race, each person runs 2k twice (ie 4k per person total with a rest in between). My times were 8:47 and 9:20 with a 10:34 rest. Started out too fast on the first loop. On the 2nd loop there was no one my speed to help pace me.
This was my first run with the orthotics my podiatrist has had made for me. Too short a race to tell if they're really helping, but as least they didn't make things worse.