Notes
2mi w/u, 6mi w/o, 2mi+ c/d
8 x 800m @ tempo (goal pace 2:45) w/ 400m jog rest (7:30-8:00/mi)
great splits. felt pretty good despite the chaos all over/around/ON the track...
first set of four (2:45.7, 2:44.3, 2:42.6, 2:39.9) getting quicker than expected, tried to scale back a bit to begin second half (not extra rest between)
second set of four (2:43.3, 2:41.2, 2:40.5, 2:32.5)
overall average works out to 2:41/800m or 5:25/mi (average HR during reps was 156.5 bpm)
true vdot likely between 61 (Interval pace) to 67.5 (tempo/cruise)... 63 or 64 vdot sounds like a good estimate.
roughly 2hr40min marathon!
keeping the goal for VCM at 2:45. plan to start miles 1-6 @ 6:20-6:30 pace, increase for miles 7-20 @ 6:10-6:20 pace, (pick it up when approaching the bike path) and try to close out miles 21-26.2 @ 6:00-6:10.
30 days out:
(C goal) BQ-10, 3:00:00
(B goal) BQ-25, 2:45:00 (2:45:32 VCM time from 2013)
(A goal) VCM pb, 2:39:33 (from 2015)