This was a short tempo run that I should have done on Thursday or Friday. I'm a couple days behind on my runs but now that I'm on vacay, I can do my long runs any time.

There are two kinds of tempo runs in this plan - and 8k and an 11k. I decided to do the 8k as I ease into this faster running. The plan called for 1.5k warm up, 5k@5:46/km pace and a 1.5k cooldown. I drove down to the CNC and ran laps around the building. It was pouring rain when I started so I wore my jacket for the first lap and then left it in the car and started the tempo portion.

Here are my splits:

2.2k warm up in 14:25

Then 5k at short tempo pace (5:46/km)

1.00 5:40
1.00 5:42
1.00 5:49
1.00 5:44
1.00 5:46

* I'm still not very good at running specific paces but I'm getting better. Only my last km was right on. Average pace was 5:44/km - not bad.

Then 1k walk/jog cool down in 8:35

18C, overcast, pouring rain for half, then sun came out and it was muggy. Tshirt, tri shorts, jacket for 2k. No water bottle or fuel. Ate a banana and a nectarine before the run. Iced shin/ankle after. HRM still wonky - I really need to change the battery.