today: warm-up + 10mi comfortably hard
total for week = 67 miles
Workout today 2mi easy + 10mi at what JD says my marathon pace should be, which is probably much faster than reality. I'm guessing that my VDOT is 61 because I feel like I could do a 3000 in 9:40. I meant to confirm that estimate a few days ago but the track was snowed under. 61 VDOT is a 2:41:08 marathon (again, I don't think I can do that) = 6:09 per mile, and the workout distance was actually 9.94 miles (16K / 40 laps). I rounded down from the 1600 meter equivalent of 6:06.9 -- I'll not cheat those 9.34 meters -- to a split target of 6:06 flat per 1600.
the result
6:06.14
6:09.07 oops
6:05.43
6:09.20 wtf, pay attention
6:02.63 = 30:32.47 for 1st 8K, 2.47 sec slow
6:07.20
6:04.80
6:07.19
6:06.34
5:54.48 = 30:20.01 for 2nd 8K, 9.99 sec fast
goal time = 61:00.00 / 6:08.2 per mile
real time = 60:52.48 / 6:07.5 per mile
Got a little carried away on the last mile because I was a few seconds behind the goal pace... LSD tomorrow.
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