did a 4mile tempo and it was 119ft net elevation downhill. there were some ups and downs throughout, but is this bad? should i try to find net uphill tempos to do? i guess it's just a habit of mine to do tempos on a stretch of roads where psychologically i feel good and like im cruisin at a good pace
I did a 5k "tempo" that dropped over 600 feet in the first 4k. Came by the mile in 9:16 in trainers.
not bad, but obviously you shouldn't be looking at the specific pace to mean anything. if you are just running by effort then it should be fine.
try running the same tempo in the other direction sometime - run the same effort, which should result in a slower run. you can then see the effect you are getting from the elevation change.