Tonight was a 11 mile (18 K) tempo run through Springbank Park and back to Goodlife downtown. I went out at an 'easy' pace -- but we had to keep slowing down because we were too fast. I was aiming for about 5:20 per km going out. Coming back, I wanted to hit 4:45/k (7:39/mile) for the 5.5 km. Here are my splits:
5:22 (pace for 710 m. -- going up hill at the west end of Springbank Park).
4:32 (pace for 800 m.)
Overall, my average time was 4:59/k. My pace for the "fast" part was 4:42.11 or 7:34 per mile, which is quite acceptable. I was pushing hard all the way back, and was concentrating on keeping my pace to something that felt like the 180 beats per minute that is said to be optimum.
Looking at previous long tempo runs, my run back was at the slow end of normal. But I'm quite happy with it. Still 6 and a half weeks until my marathon.