My schedule had me down for a 7 mile long tempo run which I was due to do on Friday but owing to some other travel arrangements and some issues with my car that took up my attention, I wasn't able to do it until saturday.
I was in London this weekend and so the 7 mile jaunt gave me a chance to take in some different scenery and I took quite a nice trip around Canary Wharf and the island which took me back to the London marathon last year. The weather was fairly nice on Saturday morning as well which was a definite improvement to the dismal rain that has been plaguing Cardiff for the last few days!
The distance didn't seem too much although I was flagging a bit by the end due to having a very heavy meal the night before and not really planning my morning run too well!
The Garmin report is relatively inspiring as I managed to average a 4:27/km pace which is what I would hope for as a long tempo pace. There are some points where it seems to spike, although I suspect these where at traffic lights/around bends where such a slip is natural.
Overall, a good run to make up for a bad training week.
Garmin Report: https://connect.garmin.com/activity/298264941
