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RE: Diego Estrada training - 5 miles 23.30
As you pointed out, running near sea level in Berlin and running at 6988 ft in Flagstaff are two completely different things. The NCAA gives a 95 second adjustment for div 1 runners in the 10000m for Flagstaff at almost 7,000 ft. So, although it is non-linear (only 39 second adjustment for 5000m div 1, or considerably less than half the 10000m adjustment), they would give roughly 70-75 seconds adjustment for 5M.

So, that puts a 23:30 5000m at roughly 22:15-22:20. Say it is only worth 22:40. That is one heck of a SOLO tempo run in college! It also indicated that he was training perfectly for the half marathon already. A 27:30 10000m on the track would be 22 flat for 8000m, about 22:10 for 5 miles, and at 7000ft elevation would convert to roughly 23:20 or slower. So, he ran a solo tempo that was pretty close to equivalent to his current 10000m track pr.

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