Background:
39 years old. Ran 1:20 solo HM last fall off of 35mpw for several months. This year has been all over the place. Ran 17:11 in June off of 20ish mpw but then hurt Achilles. Eased back in and trained for 70.3 Worlds (last week). Biked too hard and blew up on the run (cramped, walked, etc) so I can't use that as a benchmark.
What workout/run should I do to have a clue how to approach this HM on 10/17. I was thinking 30min track TT. Anyone have a better idea or suggestion?