The longest distance ever escape 4500 m

No.4 ,Supra Indy NS Shoes
time : 2009.9.8 Tue
weather : sunny .
Temperature : 30
Distance : 4.5KM
Location: nigh Xiangmihu
equipment : ASICS KAYANO 14 + ASICS running shoes, shorts and vests pedometer
sensibility : the night ahead the swim 2000 meters , completed a personal history of the longest continuous disc of swimming distance . Morning get up up consciousness good fashion, down a long time to lukewarm up with the real activities of the body apt sweat .
today for a new pedometer , and judged to run around a little harder . As more entirely warm up ,Supra Skytop III Shoes, run up and feel better than the before , steps are also big . 2km run around ,2011 Supra Shoes, start breathing a mini penniless ,Supra Skytop II Shoes, paired with the slow start on the uphill , so reducing the speed , work quick lap time ,Supra Muska Skytop Shoes, actually feel a bit exhausted.
sprinted down with a full 25 minutes ,Women's Supra Skytop II, so act the 5km ought be in 28-29min or so , for me, just started running should be good.
full down , pedometer exhibits step namely 3944 , so doing my pace should be around 1.12m , do not understand whether it's normal ?