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Scott Smith - over 2 minute PR at age 31.
Bottom line is they did it. Lots of people cap their 100% GMP workouts anywhere from 13-18 miles. 16 is in the middle of the road.

As far as 30 x 400 at Critical Velocity, it's a good early segment workout. Usually with very short rest, you get a solid 10k tempo effort without putting you in a hole.

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