Carter - some of you novice folks are improving so fast that being unsure about mpby about 30sec a mile staggers me. Thats getting on for the ddifference between hmp and mp. If you ran 8m at 7:30 and it wasnt to bad then 8mm is way slower than mp. 10m of mp is comfortably hard and takes some physical and mental investment. Great to see the progress though. 10sec a mile is a massive pace change mp wsie as its 5mins over 26.2. 30sec is 13min ! You cant have that much tolerance surely ?
Sense - nice, and the foot held up too ! A couple of beats higher here and there but a bit faster her and there too, so no worries at all HR wise, HR can fluctuate for many reasons so looks consistent to me.
If you have had enough after 16 at the weekend then fine, no more than 18m and no mp at the end this time. Once that run is done then its taper time.