I felt pretty decent this morning, so I decided to do 20×400s at the track. I did a 2 mile warm-up and did my 400s in the following times...
76, 77, 78, 77, 77, 76, 76, 76, 77, 74, 75, 75, 75, 74, 74, 75, 75, 74, 72, 67.
I had a 60 second rest in between each rep. I felt in control the whole workout. Can I get some help with a 5k prediction from this workout and if this workout benefited me a week out from the start of XC? I have been hitting 60-65 mpw and am a rising senior guy. Thanks in advance!