The 600s were fine at 2:20, 2:21, 2:23, 2:23, 2:22 with 2 minute jog intervals. Surprisingly consistent, averaging 2:22, which is 95 s/400 m, a 49 VDOT. Funny that I can't perform my long runs and general aerobic to speeds consistent to that, but not my threshold and marathon paced runs. Patience, I guess.

So this week (-6) looks like this (including the run from yesterday):

M: Rest

T: 8 w/ 5 x 600 VO2max

W: 12 MLR

T: Rest

F: 5 R

S: 10 K tune-up, total ~10 miles

S: 17 L

Total: 52 miles