Notes
I just logged this as "tempo", but the workout was 2mi w/u (14:00), then 4 x 3mi, cutdown. 6:30 pace, 6:20 pace, 6:10 pace, 6:00 pace. Rest was a mile at 7:00 pace between each rep.
This is a good workout, as the "rest" miles actually add fatigue, and beyond that you get 12 miles of solid aerobic work. Seems like a pretty good indicator of MP would be the average pace of these reps.
No food or liquid in the run.