I'm just playing with the pace pre schedule at the minute. There is a big difference running sub 3 pace for 4 miles and doing it for 26. If I had the same stats from perhaps 10-12 milers then it could be on.
Anyway....back to the running. 7.5 miles with 4 at mp at lunchtime. First time I've done this in sensible conditions since September. Came out a quite pleasant 6.52 average pace for 161 average hr. A HR below 160 and I don't consider I am working at mp so not even as if I was pushing myself.