Running tempo 52:00  7.0 mi (7:26 / mi)
Can't go to HRR this eve as have a careers event. So did my tempo in the simplest and easiest way possible: the treadmill. Set the pace to 7.30 min/mile and then ran for 7 miles. It helped that all the info on the screen was very detailed. Had pace, distance, heart rate (average 177, highest 187)
Felt super comfortable, so upped the pace in the last 2 miles. By the last half a mile was running at 6:45 min/mile. Really happy with that!
Running on a treadmill is obvs excruciatingly tedious BUT very good for keeping a consistent pace and eliminating all the things that can go wrong on a run outside, like traffic lights and wind and mud. Will be using it more often as the weather gets colder.