Tonight was a bit humid and about 25 degrees -- so I wasn't sure how our 9 mile tempo run was going to go. I found out pretty much as soon as I made the turnaround back to Gibbons Park from the walkbridge to the golf club: Not well! I was targeting between 4:30 and 4:35 per km. Here are my splits:
My average pace was 5:06, which doesn't sound terrible. But my legs felt like lead and so by the time I hit the water stop at the forks (which my original plan was to skip), I was just trying to hold it together. Steve Dixon paced me back for those last 2 kilometres which we just did as a cool-down.
So, pretty much par for the course on a warm, slightly muggy day!