I have average around 70 miles a week for 7 weeks and just ran this workout.
I was alone and ran on a crappy dirt track.
Originally planned 3x2 mile with 2 min rest. (Cruise intervals basically)
Workout: 11:28, 11:06, 5:25. I had to cut the last one because the track got too dark. It all felt comfortably hard despite the humidity. Good workout. Whats my 5k worth on a track?
I ran 34:05 for 10k 2 months ago. I split 16:57 for 5k. Get out of here.[/quote]
Oh, in that case, I am guessing 17:25