flat tempo run 50:00 [3] 7.2 mi (6:57 / mi)
WU and CD some outside, then TM for bulk of workout because it was dark and I find it really hard to run at a hard tempo pace in the dark.
30:00 on TM all at 7:00 or less. The first 10 minute was at 7:00, then I slowly bumped it down such that with 8 min left I was running 6:40. For the last 6:00, I ran 6:30 or less and continued bumping it down such that the last minute was at 5:30 per mile. I was really whipped, but it was good. I think I needed a hard effort and the TM really helped wit this.