5+ tempo: I did it with C. and S., it was fun! Data seem questionable - the Pod is telling me 5.56 miles in 47:16, for 8:29 pace, but this is unconvincing, my map says the distance is 5.15...
(We skipped the top part of the loop - S.'s other coach had given strict instructions!)
Our pacing was fairly uneven - there were some fast bits, and then there were some bits where we made an effort to slow down only then imperceptibly found ourselves running quite hard again! Subjectively (it is difficult to say, though) I would have said that we were probably going 8:45 for quite a bit of the time - but 9:15 average pace, which is I think more realistic than the Pod's number, is not bad on a hilly course, probably we were consistently between 8:40 and 9:40 but skewing towards the faster end.
I am feeling slowish (need to stop eating cake!) but strong, run-wise - post-marathon, I dropped off on run miles but I kept swimming very regularly, and feel that I have retained the lion's share of my cardiovascular fitness from the fall. And just as of this week I am having that good feeling of having really built back up some strength and fortitude in the legs - it is enjoyable.