Notes
MAX HEART RATE TEST -- The answer is: 181.
2 x 1200 Appx 4:45 (Interval 3:15) and 4:50 (Interval 3:00) = Sub-20 Pace (19:50)
1 x 800 Appx 3:10 (Interval 3:15) = Sub-20 Pace (19:40)
1 x 400 Appx 1:50 -- Dead-meat at 250 meters
Total 3200 Meters - Plan -- go up 400 meters per week.