Notes
Warmed up for 15mins to my Canal loop, then did 7k continuous tempo. Ran the first 5.5k at 3.58 min/km, before made a push in the last mile at 3.47 min/km. Quite surprised to find out that running 7k tempo at SCMS 10k race wasn't hard (probably showed my 10k performance was crap). Av HR was pretty low at 167bpm, maybe helped by the cool weather.The 12 week Pfitz plan will start with a 4 mile tempo but in the 18-week plan, the tempo has stretched to 5 miles, so I decided to do something in the middle.