Inspired by the 34 yo female, let me put it to the LRC hive mind. I would love to break 17 in a solo TT effort in about 2 weeks. A friend will pace me on a bike on a flat road course.
Running 6 days a week, 55-65 mpw.
Recent workouts (in the last 2 weeks)
6x800 w/400m jog recovery
1 / 2:39 (77;82) [2:25 recovery]
2 / 2:42 (80;82) [2:22]
3 / 2:41 (80;81) [2:25]
4 / 2:40 (80;80) [2:29]
5 / 2:39 (79;80) [2:37]
6 / 2:33 (78;75)
3.5mi tempo @ 5:53/mi (first mile was way too hard, 5:43, but certainly did not take it to the well, though the last 5 minutes felt tough)
6x1k w/200m jog recovery
1 / 3:37 (splits: 41;43;?;?;?) (70s rec)
2 / 3:38 (splits: 42;43;44;43;44) (70s rec)
3 / 3:37 (splits: 42;43;43;43;44) (74s rec)
4 / 3:37 (splits: 41;43;44;43;43) (72s rec)
5 / 3:35 (splits: 42;43;43;43;43) (70s rec)
6 / 3:22 (splits: 41;41;41;40;37)
one more big VO2max workout then a small taper and I hope to get under 17...we will see!