Just coop.... I'm sure yours and Ikle s laps weren't identical.
Adjusting for Ikle getting the only cloudy lap Saturday afternoon with no sun... I think yours just edges it. Hotter equals harder.
We had a great team and good fun... Some people run it mega serious, but I think it you need some events to be for fun, end of the year like Fido's social.
Martin if you fancy it say now. Ditto wabo, Susan etc. We would need two teams though. Ours has bonded
Howard, good news you are on the mend. That's going to be a big wedding album.
Wabo. Good running at weekend.
Tempo runs usually are best if doing above 20 minutes so I'd add some more time/ distance in. 25-45 minutes is good range.. Usually find most club mid week runs are ideal tempo runs, as long as you don't go too slow, also not too fast.
I forget what is your 10k recent time? If 8:35 pace is near to your 10k race pace then back off 15-20 sec per mile. Pace should be somewhere between 15k- half mara pace.
Wabo, Tempo, for me, and also our coach is your 10mile / 15k pace run for 40-60 minutes. So not as all out as your 10k race pace, ( in between 10k and half), maybe 15-30 seconds off per mile, and add more time on if you're tired or hills in your route.
It should feel tough and work the heart / lungs well. Should still be able to chat a bit early on.
I'd do 1 mile warm up, stretches, legs & hip swings then do 6-7miles. Good to add a Fast finish sometimes, last 0.5-1 mile.