Today I went to the track and ran 10 kilometers in 50 minutes - 8 minute mile pace. It was an easy run effort, but my heart rate did reach 150bpm by the end because of the humidity. Using this website: http://www.runnersworld.co.uk/general/rws-training-pace-calculator/1676.html puts my tempo pace right at 6:40/mile. Just plug in 40:00 for a 10K and you get 7:59 easy running pace and 6:38 tempo run pace. So my workout goal for tomorrow will be 4 x 1 mile at 6:40 pace. We'll see how it goes.