Notes
Not feeling strong and still some tender spots but after 3+ miles and a few strides decided to tempo anyway.
Immediately felt terrible - sluggish and a stitch on the right side. HR was low and I nearly shut it down. No way I was running any faster than 6:20 pace for the first 1.5 or so. Then the stitch faded and I felt stronger. I went to the arms a bit more to try and get some turnover and the HR and pace improved.
I'm pretty sure the last mile was well under 6 in order to get this average pace.
3.9 miles in 23:26 - 6:01 pace
A progressive tempo - effort wise at least since I don't have any accurate mile splits.