Today's run was a tempo run: 1.5k easy then 8k @ 5:10 min/km. I did this on my local undulating roads and my km splits were: 5:00 / 5:11 / 5:03 / 5:05 / 4:56 / 5:04 / 5:10 / 4:58. This averages out at about 5:04, so I am quite pleased. 'Twas hard though. I need to do some work in the gym to strengthen my legs and core to protect my knees and hips. It was cold and crisp out, coming on to drizzle just as I finished. My homemade banana/kiwi/blueberry recovery milkshake was delicious!