We did an 11 mile tempo run from Gibbons Park to Springbank Park (past the Merry-Go-Round) and back. Aiming for 8:30s on the way out and 7:30s on the way back. Here are my splits:
8:20 (pace - 1/2 mile)
7:33 (includes going up Harris Park hill)
7:22 (pace - 1/2 mile)
So my average pace was roughly 7:28 on the way back. Note, however, that we stopped for about 2 minutes each at Wonderland Gardens and the Forks for some water. The temp was about 24 degrees C. so water (and carb chews) was a good idea.
Looking back through my Blog, the only run that I could find that was close was a 10 mile tempo run back on September 16 2010. Similar distance, identical route and roughly 7:26's on the way back. A bit cooler though.
So, this run was my only 11 mile tempo run -- but right up there with one of my best long tempo runs ever!