6 miles of MP Alternations, 0.25 miles GMP-20 sec (Actual: 6:16 avg pace -- too fast), 0.75 miles GMP (Actual: 7:11 avg pace -- too slow). Overall pace for the 6 mile tempo portion was 6:57, so that's decent for a first attempt at this.
Tough to hit my desired numbers. My fast portions were too fast (should be around 6:30 to 6:35), and my MP portions were too slow (6:50 is GMP). Tough workout, but not brutal. Something to shoot for next week.
Training Plan Entry
LT Alternations: 6:25 / 6:40 paces
800m / 800m LT Alternations
3 mile w/u, LT Alternations for 4 mi, 3 mi c/d.