Ran with Ted in the morning. He ran easy and did my warm-up/cool-down. I did 4x400 with 200 rest, then a tempo run 2.5 miles coming back to Geneva road (slight up), and then 4x400 to follow up. Did not look at the watch during the interval session, only after. In the first session, did 75s in the first 3, then 74 on the last one. Got sprayed by a skunk for the first time in my life. However did not notice the problem for a while.
Then the tempo run in 14:04. Interestingly enough, I started at 5:30 pace, but then kept slowing down doing the last mile in 5:43. It was not that bad, though, as that one mile is a rolling uphill, and probably about 7 seconds slower than flat. The heart rate peaked at 162, but was steady at 160 at the end of the run.
Then on the 400s after the tempo I was quite a bit slower than on the first - 77 - 75 - 78 -78. It probably had to do with having only 400 meter jog to recover from the tempo. And I had only 400 meters to recover from the 400s before the tempo. So the fatigue built up, but I think it was more of a neurological nature (not surprising, I did the fast running between 5 and 6 AM), and not having a watch to look at allowed me to get as lazy as I wanted.
Ran to Computune to get Vangogo with the kids. Then in the evening took Sarah out for her tempo run. Determined her max heart rate, or I should probably say the lower bound for her max heart rate - 190. She ran 2 miles in 16:15 on the first mile of my standard 2.5 tempo run stretch, out and back.