Notes
Included half-ass time trial. Original plan: 3 mile warm-up, 2 mile TT, 2 mile cool-down. I got to the track and mid-way through the warm-up, a high school class came out to use the field and track. I decided the track was not right to execute the TT, so I headed over to the 1.5 mile road course. By then, I was up to 5 mile of warm-up and not completely in the game during the race.
7.5 mile total:
5 mile warm-up, with strides
1.5 mile time trial in 9:15 (800 splits: 3:12/2:56/3:07)
1 mile cool-down
VDOT rating = 49.x
Not an optimal time trial, but i am aware of where to start with the intervals.