Time: 32 min
Distance: 4 km
Speed: 7.6 km/hr
Intervals: NONE!!!! Whoot! 2 min cool down.
Today I took 30 seconds off my minute/mile time. So I ran a 13 minute mile.
I'm very proud of my continuous running, and upping the sped a little, but am frustrated at the slow progress with shaving time off my mile, which will get me to that 5K in 30 min. I know all progress is good, and I'm certainly not backsliding, but I'm just impatient. :)