Notes
RTC - planned on an easy jog, but Chris was doing some half-mile intervals, so Mark and I decided to join him. still kept it relatively light close to "current" tempo-ish pace: just under 3:00.
4 x 800m @ "T" w/ 400m jog ~2:00
2:52, 2:54, 2:53, 2:45
i definitely feel like i could do 6-8 of those now, probably around 2:40-2:45 for a real tempo effort. that would indicate vDot around 63-61, which means roughly 41:00-42:00 (5:30-5:40 pace) for the upcoming 12k in Bedford. might have to give it a try.
several rounds at grumpy's after...