Well I had to try the workout I gave Dale last week so here it goes.
2 miles warm up
3 miles threshold 19:15 (6:30, 6:30, 6:15)
4 x 800m intervals (2:50, 2:47, 2:46, 2:45)
1 lap recovery jog between each.
1.5 mile cool down.
It was a tough workout. I think next time I would add another threshold mile and try and be closer to 6:20 pace. I am not used to those 800s and both my calves were sore today. It is still really cold at 6:00am!
It snowed on all day Sunday and we ended up with about 6-8 inches! Last time we got snow like that was December 17, 2008. I had a great workout that day too!