7 miles with 4 mile tempo run. Nick wanted the tempo at 6:20 to 6:30 but I got ambitious and ran the 4 miles at 6:04 pace - probably ran the first two at 5:50 pace and the second two at 6:20 pace. The last tempo mile was quite tough for me, but I felt the joy of movement and life as I coasted the easy miles back home. |