Just got back from my 60 minute tempo run, here's what it looked like:
10 minute warm up
40 minutes tempo (5 x 6 min. tempo, 2 min. recover)
10 minute cool down
Ran about 7.2 miles, which is much quicker than I've been running lately, so I'm happy about that. I was trying to find a good pace for my sprint tri coming up in a few weeks - I'm hoping to run that at about a 7:15 mile pace - but we'll see how it comes out.
It's weird, but that's all the training I have for today. I'm going to stretch good, ice, and sit in the hot tub tonight. Keep my recovery habits up!
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