Notes
1.5mi warmup + 0.5mi cooldown
My left quad is still bothering me, but it actually only hurts if I start moving around after being inactive. Running didn't bother it at all, though I did make sure to stretch, ice, and foam roll afterwards.
In the first half mile of the tempo portion, I got up to 5.5mph (10:54 pace) and then stayed there. That brought my heart rate into zone three. I took a quick drink break every half mile (which brought my heart rate down for a bit). The run felt really good. Next time I'll space out the breaks more.
Training Plan Entry
Tempo
5 mi
1.5mi warmup + 0.5mi cooldown