I spoke with Peter this morning and after feeling really tired yesterday he asked was I ready to do a tempo run, I felt I was (just about)

The day was a bit windy and as I was going out for dinner I needed to get this run during the day.

I got out about 15:30 and between the wind and the hills I wasn’t sure would I manage 6:50 min/mile pace.

I feel I cheated a small bit as I ensured the finish of the warmup (and stretching) was at the top of the hill, so the tempo started downhill.

So the warmup was ok, and I started the tempo, initially I ran too fast (downhill and with the wind behind me) but it wasn’t long before I had an uphill with the wind in my face. I managed to maintain the pace.

I went out for 13 minutes and turned around, knowing I would face an uphill and the wind in my face for the last few minutes.

As I rounded the last corner I looked at my watch and I had 4 minutes left – the wind was in my face and tough to push through – so after my pace slowed to about 7:20 min/mile I turned around to allow me maintain the 6:50 pace.