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RE: Optimal splits for 1k
VDOT for 2:30 1km: 72.7
Equivalent race times based on VDOT:

Marathon: 02:18:31
Half marathon: 01:06:07
15K: 00:46:00
10K: 00:30:00
5K: 00:14:26
3Mi: 00:13:54
2Mi: 00:08:57
3200m: 00:08:54
3K: 00:08:18
1Mi: 00:04:11
1600m: 00:04:10
1500m: 00:03:53

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