Posted: 20/09/2016 at 17:08
I've got a Daniels spreadsheet for that sort of thing Rob! Want it?! LT/tempo pace gets slower the longer you are running it for. If 20min it's roughly your 10mi pace, HM pace for 40mins, and MP as get to 60mins.
My VO2 intervals were predictably unpleasant, but did them..kind of. I was really huffing and puffing on the last couple. Can't blame the heat anymore...just have to blame my age.