Aiming for a 5 mile tempo run (mid-distance tempo - should be a 10k pace) plus a mile warm-up and cool down. Didn't have time for the full run, and my calf muscle seized up when I slowed down, so ended up walking more - calf has recovered some throughout the day.
Sticking to an 8 minute to 8:30 pace, including walking 30 seconds.
Splits were pretty good until mile 5 and 6. I will have to ease off a little this week so as to recover.
Here are the details.