Tempo run out on the TT route, out 25 minute at 8 minute pace, then back at 7:00 pace until the firestation, where we picked it up to 6-6:15 pace. In actuality, we did 6:50, 7:10 and 5:45 for the miles back. Oh well, it didn't feel too horrible. After, we ran 2 laps of strides and cooled down for 10 minutes. Easy peasy.