Week 8 Tempo workout. Warm up 3.22 Km at 6:00 - 6:20/km; Interval 4.83 km at 5:31 - 5:42/km; 3:00 Cool down; Interval 4.83 km at 5:31 - 5:42/km; Cool down at 1.61 km 6:00 - 6:47/km. You know things feel good when you're actually trying to slow down to keep within the paces you set for the workout. I'll re-evaluate in the next week to see if I need to adjust the pace as I'm staying within my heartrate.