I love reading your log, you are doing some great workouts and getting in the time and consistency you need to get better. Your coach is doing a good job keeping you going.
If I might make a recommendation, tempo pace can be hard to get right, consider a HRM. Also, if not that, then you need an accurate way to measure your pace, easiest on a track, of course. As far as the actual pace is concerned, you should take a look at the chart here on attackpoint,
to get the pace you should be running.