On thursday i did a 800/200 compound set i saw as a workout online with 30 secs rest between the 800 and 200 and 2 mins after the set. Did 2:15 2:14 2:13 and 2:16 respectively with all the 200s at 30. Friday did a long run (12 miles easy) and saturday did a solo 3200 meters on an outdoor track in 9:30(4:40 first mile). It was kinda tough with no help or anyone to oversee or pace me. I haven't raced yet so I'm wondering what kind of 5k shape this tells me I'm in.