Nice graph of the tempo section....good even pace...this would be great for your tempo intensity day for 5 km + hope this helps the recovery
Yeah I'll probably stick one in on Fridays for the next little while (after the US champs of course). It took Eric and I a little while to find the pace but once we settled in it was good. I really need to release my ankles though - they've really tightened up from the races on the weekend.
I'm a big fan of tempo runs. Especially over rolling terrain.