I plan on doing a tt this week. Some workouts I did were idk if these indicate anything though.
1: 20 by 200 1 minute jogging rest at 38 to 40 and jog was 8:30 to 9:00 pace. Rested for 7 minutes and then did 2 600s. 1:50 and 1:43. 8 minutes rest in between. This had to be done off a track and on a trail road path.
2: 3(200) 6(400) 3(200) 14(100)
the 200s were roughly 33 to 35 seconds. About minute to 90 second rest. The 6 400s were run in a different way. I wanted to practice 800 speed so split 39 40 at 200 and practiced pushing the last 200 and the 400s were 1:13 to 1:16. The 100s were prescribed by coach and I ran high 14 to mid 16s. About 1:30 standing rest, and everything else was jogging.
3: 14(2 min on, 1 min off) at a little slower then 5k pace around 5:40 and all together 6.4 miles at about 6:30 pace.
4: 6 by 800( had to be done off of track( wanted to do vo2 max effort so about 2 mile pace. Averaged right around 2:45 this is with a couple hills in there so I couldn’t be mad. Off of 2 min rest.
4 by 30 seconds, 1 minute rest at 4:50 per mile. Everything was jogging rest as well.