Tempo Run ~~~~

...and not a good one!  Unusually hot this morning, not that I can use that as an excuse, but I felt awful, I was slow and I took some walk breaks in the 5km section.

Program : 9km Tempo Run
2km easy
5km @ MT pace (8:20m/k still based on 40 min 5km)
2km easy.

5 of 9km

5km in 42:14
7:58;  8:33;  9:06;  8:21;  7:24
Avg. Pace 8:15 m/k

And the less said about that, the better!

Today:  9km

Tomorrow afternoon I'm doing the Fitness Class at the Highlands School which should be more amusing......for the high school kids than it'll be for me!  It looks more like boot camp from what I've seen!  Will report!