Ran at 88% of Max heart rate for 5 miles and did 5:09 pace (road).
Usually my 70% of Max is just under 6:00 pace.
Is there any way to get an idea of where I'm at in the 10k on the track based off of this? Anyone else have a conversion from threshold to 10k pace?
The reason I ask is because I've been making great gains and I really have no idea where I'm at. I figure this could be a "universal" way to convert since everyone says their workouts "felt smooth" when they really just hammered it on questions like these. My PR is 31:21, but I think I'm in much better shape...
Here are a few other workouts: (solid efforts)
3 mile, 2 mile, 1 mile in 15:30, 9:58, 4:52 (road) with 5 min and 3 min rest
6 mile "sub" tempo @ 5:22 pace, 4x2 min at 5:00 pace, 400 in 64, 200 in 26.h
3xmile in 4:42 average with 3 min rest (tired going into this one)
Most of my long runs I cut into the 5:30s-40s for the last 4-5 miles.
80-85 miles a week