Tempo Run.....

Except for the cold wind, a really nice sunny day here.

My program....  Tempo Run  11.5km

1.5km easy
3.5km @ MT pace (6:25m/k)
1.5km easy
3.5km @ MT pace
1.5km easy.

I ran what I felt was quite hard for both 3.5kms and finished ahead of Virtual Partner...not just once but twice! Hee-hee!  Started with a few drills.

3.5km in 22:31
6:17;  6:19;  6:42  + 0.53 in 3:11

2 x 3.5km

3.5km in 22:08
6:15;  6:29;  6:18  + 0.53 in 3:14 

Finished with a few stretches in a sheltered, sunny spot.

11.5km total