Bc of a weird racing schedule and SAT testing I haven’t raced in 3 weeks and was hoping for some help assessing my fitness, so I will be smart in my upcoming races.
workouts
1) 5x 1k (track): 3:17, 3:13, 3:12, 3:12, 3:05 (walk across infield for rest ~90 seconds)
-felt like I could do 1 or 2 more, hence much faster in last one
2) 3x 1mi (grass fields- probably +/- 50ft in the measurement): 5:11, 5:07, 5:06 (walk back to start of loop ~ 2min)
- felt like 1 more would have been doable in about 5:15-20, but would have pushed it beyond a workout effort
3) Structured Fartlek: 3x (3min on, 1min off, 1min on, 3min off) - hilly, 6k took about 21:30 (including rest- 5:44/mi) (based on estimate of easy pace that is 4:55ish/mile for on sections)
- this probably doesn’t tell much, sorry
4) 9mi run progressing the last 15 min (6:40 avg pace, 5:45 last mile)
I think some of these are at a different level than others- weather here has been a big factor, so I guess I’d appreciate an optimistic estimate for a fair xc course and good weathe and a realistic estimate for more average conditions.