Tempo Run - 12K out and back

Today, I stepped up my tempo run (that I should have done yesterday) by 2K over my previous one on Monday. I went 6K out and 6K back, targeting 5:10 per K on the way out, and 4:40 on the way back. Here are my splits:

5:07
5:02
5:01
5:04
5:02 (uphill)
5:01
{2 minute break}
4:32
4:30 (downhill)
4:35
4:41
4:39 (headwind)
4:48 (strong headwind)

Actually, there was a pretty brisk headwind all the way back. And I thought when I turned north for that last kilometre, I'd have more of a crosswind. But, instead, it turned into a heavier headwind.

Overall, my average was 4:50 per kilometre -- which is what I need to average for the first 20k of Around the Bay to give myself a chance when I hit the hills of Burlington, if I want to average 5 minute K's for the entire race.

16 days until the race!