Rest avg was 60 sec each rep, 4 after each set (of 4) each set avg went :
54-52-50-50. Current PBs are 2:10-5:01 (raced last year) and 17:15 5k in XC hit 3 under 50. Mileage about 20 in winter and 25 mpw now.
Prediction for 1600? I havent raced it yet this year, not sure what to expect. Thanks!