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,