Notes
goal paces: 10k = 6:33 (~:98/400), 5k = 6:14 (:93/400), mi = 5:40 (:85/400)
1200@10k +200 jog + 200 @ mi + 400 rest
= 4:53, 41.mid
1000@10k +200 jog + 200 @ mi + 400 rest
= 4:00, 41.low
800@5k +200 jog + 200 @ mi + 400 rest
= 2:59 !!, 41.low
400 all out
= 72!!