Easy Run warm up/down 21:45  2.81 mi (7:44 / mi) +54m7:18 / mi
Easy run before tempo session
Tempo Run35:55  6.02 mi (5:58 / mi) +42m5:50 / mi
Tempo run on coast road, with only a short hill at the start and a slightly longer gradual one near the end. 6 mins was controllable and a good gauge of were I’m at with this type of session. Last 1.5 miles started to hurt a little, but always manageable.
Easy Run warm up/down 20:40  2.7 mi (7:39 / mi) +66m7:07 / mi
Easy run, started as a jog but gradually increasing pace as I recovered. But always easy.