It turns out it’s a run you find “comfortably hard” that means every run I have done since I started running has been a tempo run. I think?

Anyway today I did a 3 miler that was hard. A tempo run then.

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I went for a 4 miler and ran it at what is now my tempo pace. Info gathered from various sources based on my 10km times etc. I don’t like running at this pace for me it is very hard going and nowhere is flat round here except the beach which  is windy most of the time.

I also got an ipod shuffle today which i am very pleased with. I bought it from JogBlog who very kindly let me have it for a very reasonable price. Great for running. I had no idea it was so small

Ran 4.22 miles in 34:57 @ 8:17 min/miles pace,