TEMPO, TEMPO

After starting training as a gym instructor i was advised to join a gym to get experience of using all the weight training equipment etc, so I did my first session last night. Today i found my legs felt pretty sore after using the leg press machine . Arthur Lydiard's programme called for a 2k and 3 k tempo effort, but seeing that I've still not gone metric yet I changed this to a mile and 2 miles. The first mile [ 5.41] felt like a real effort , I ran the second effort inside the Kings gardens, [the scene of many a short distance club race in the past] maybe the thought of my 3 club victories in the 3k inspired me as I felt much better and in control during the 2 mile interval and cruised round at 5.49 pace . 1 mile 5.41, 2 miles 11.40
I guess the important thing is I ran the 2 mile effort over 30 secs faster than last week, even if i feel i should be capable of 5.30 pace!
= 1hour 14 mins