Notes
Well, nailed that! Based on this info it looks like I'm progressing super quickly as concerns my 5k and faster paces. Thse and my R-pace w/o on Monday are showing, like, 60 VDOT pace or better.I think my lactate threshold workouts are still not great, but this was a very positive experience in any case. I was worried even that my HR would be too low, but this seems about right.
Training Plan Entry
VO2Max Intervals
Sets of (2 min I pace, 1 min jog + 1 min I pace, 30 sec jog + 30 sec I pace, 30 sec jog).
Sum of I pace should be less than 8%. 5 sets?