Hi, I'm a junior living in southeast asia where track/xc competition is really limited, and so is the intensity of our training. I had a pretty good summer running 45-50mpw, started out xc alright running PRs of 17:30 and 17:17, but never really at all-out efforts. I hit 40mpw throughout the season (a lot of it being extra stuff since my team rarely hits 30).
I've run 9:30 for 3000m, 4:21 for 1500 and 2:04 for 800.
My goals are