Thursday afternoon, after my morning tempo ride and swim lesson I had a tempo run workout of 4 x 1 mile to be run at my 10K goal pace of 9 to 9:30. A two minute recover between each mile.
I ran along the lakefront and it was perfect conditions. Felt surprisingly good, despite the bike workout in the morning. I was able to run all 4 miles at well under the 9 to 9:30 range and my heart rate remained in range, so an encouraging run.