Decided to do an interval workout. Ran .75 warm up. Then did .5x4 all at 6:30 pace except the last one was at 6:05 pace with .25 jog in between each. .5 cool down. I did these on the treadmill at 1.5 incline. Felt ok.
Did a moderate-difficult tempo run. Ran 1 mile warm up and went straight into 2.5 miles at tempo pace. Pace was 7:05 per mile. Finished with a .5 cool down. Felt pretty good.
Ran a 5 mile tempo run outside. Conditions were very windy and very hilly. 1st mile was 7:22, 2nd mile 7:30, 3rd mile 6:38, 4th mile 7:01, 5th mile 7:11. (avg pace 7:09) Finished up with 2 mile cool down.