"1 mile TT, rest 3 min. Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul"
1 Mile time trial: 7:35
400s:
1 - 1:48
2 - 1:46
3 - 1:45
I guess I didn't read this thouroughly enough and just did sprints for the 400 meters. As you can see, my all-out sprint times are probably what my 5k pace should be. My 5k pace is probably right at 2:00 400s.
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