Today I did a Tempo Run as instructed in the Schedule. It supposed to go like this : 1 mile warm up, 3 miles at 10k pace (9.20-9.40 m/m) and 1 mile slow to cool down. I nearly got there but the pacing was a bit out. I am finding it difficult to judge the pace and it is hard to keep it consistant in a freezing wind which was near gale force. It was very hard work on the way back home but terrific on the way out, as my time for mile 3 shows!
But I am very pleased with my run today as it shows that I am getting quicker overall. The only problem I had is later in the day - the stomach cramps which I always get after a hard workout. They didn't get me till about 4 hours after I'd done the run but have lasted all the rest of the evening. Still, a small price to pay and I don't have to do another speedy run till next week.

5 miles
1st mile 11.15
2nd 10.00
3rd 8.94
4th 9.95
5th 10.28
Average pace 10.06
Average HR 158
Peak HR 182