I did the same route for both these runs.

On the recovery run I kept it nice and steady and other than the first 5 minutes where my legs were quite stiff, the run was fine.  7:50 minute minute miles with AvHR 139 (half way into my recovery zone) – total time 47:04.  This was the day after my long run.

Today I did exactly the same route at the top end of my Steady State zone and I got around in 40:49.  6:47 minute miles with AvHR 153 (so not quite at the top which is 155).  This was a fairly tough run.

I entered the Retford Half Marathon yesterday so got that to look forward to in two weeks.  Probably going to run the Norton 9 on Sunday and run it as a tempo run (I feel I am lacking in the quantity of tempo runs at the moment).