I just ran a 3200m with my team, but I was alone the entire race, so it was pretty much solo with a little bit of cheering on.
Time: 10:43
5:04-5:39 splits (died hard because it was very cold out, 30 degrees).
This winter I averaged about 55 mpw with a CV workout on Monday, Thursday Tempo, Saturday LR and the rest an hour easy with a few doubles. Ran 3 weeks above 70 and 7 above 60 mpw. Never lower than 40 mpw.
I have done zero work under 10k effort except for 2 previous time trials 5 & 10 weeks ago, and 4x200 @ mile-800 effort after CV work.
What do you think I could run with competition, even splits, and 50 degree weather? Is sub 10 likely once peaked?
Thanks!