Well, I could certainly tell I'd run 97 miles over the last 9 days (nothing for some: absolutely loads for me!). 31.05 or just inside current HM PB pace, so I guess that counts as a tempo run, albeit 30s slower than last month!
Ooof, sounds like a tough day, RB. These things happen, and a much better day will be along soon!
I had the plods yesterday, and could only manage 8.08m/m for my 14 miler. Pretty knackered after an early start for work, but hopefully last night's better sleep will see a faster result at the Weston Prom Run 5 miler tonight!
It was just me that had the plods yesterday, then... 8.08m/m for my P&D 14 miler. But the 5am start for work probably didn't help. Good night's sleep last night so hopefully my tempo run/5M race tonight will go a bit more quickly!