20x200m w/300 jog @30.5
6 miles @5:30
4 miles @5:20
1500 PR (May)-4:01
3000m PR (May)-8:40
20x200m w/300 jog @30.5
6 miles @5:30
4 miles @5:20
1500 PR (May)-4:01
3000m PR (May)-8:40
15:30
15:05 but could be off by 15 seconds either way
Very close to uncle JD's VDOT conversions = 15:06
19 minutes