I’ve been doing doing a decent amount of special blocks (2 Threshold workouts a day) and around 70ish mpw for a while now. One of the most recent blocks was a 8x1k @3:10 2 min rest in the morning followed by 4x1mile @5:20 with 2 min rest in the afternoon. Based on that double workout day what can I expect to run in a 5k and 8k?