Notes
Rust Buster ipace w/o
Planned w/o is 400 then 800 x 4 sets = 3 miles of work.
Ipace based on vdot of 54.96 is 1'27"/quarter, 2'54"/half. I tried to keep recovery at 66% (so 57" after quarters and 1'54" after halves).
Idea was 43/44" at 200m and 2'10" at 600m
How it played out:
1)
400 = 1'23"
800 = 2'53"
2)
400 = 1'25"
800 = 2'53"
3)
400 = 1'25"
800 = 2'53" (only took 57" seconds rest - wasn't thinking)
4)
400 = 1'27" (took 1'27" rest)
800 = 2'50"
Rest busted. Felt a little tired but once I get my legs under me, this won't be bad. Hardest part is keeping it in check (patience).