Well, the schedule said a Tempo run of 5 miles. My hip is still making itself felt (caused by my wonky back) so I though I'd just go out and run according to how I felt today and not worry about time/pace.
Once I started to warm up - its blowing quite hard and very cold - the hip began to loosen so I pushed on a bit and began to enjoy the feeling again. The pace felt ok and although I was working harder, it was sustainable and didn't make me too tired.
No great surprises with the times of the miles but at least nothing felt worse afterwards and mostly felt easier for having had a run and a stretch.

1st 10.50 (too quick)
2nd 11.62 (too slow - strong headwind)
3rd 10.00
4th 10.00
5th 11.13

5 miles
53.27
Average pace 10.65
Average HR 148
Peak HR 170