A Tempo Run ~~~~~

Woefully slow and, 'Heavens to Betsy', it was all hard going!  Nice breeze but hot at 28 degrees by 10:00 am.

5km Tempo Run

2km warm-up

5km ..... at what felt like the 'right effort'.

8:10;  8:09;  8:29;  7:41;  7:47
Avg. Pace ........ 8:04
Avg. Heart Rate ... 154 (97%)..... a glitch surely!

2km cool-down.

Time ~~~~  40:20

Total 9km

F.I.R.S.T. pace for tempo run based on a 40 min kilometre is 8:11m/k so I guess I did that...just!