w race wheels....race simlulation....effort from 7-8.5....can probably sustain and 8 effort for the race at 12.5 miles.....
Loops of LOI on road.....2.78 miles 8:54 8.33 more realistic with a flying start but having to be slightly careful in traffic...so it evens out....19.54mph.....sounds close to my past with age factored in.....
treadmill at snap...5 x 3 min @ 6mph (10 min/mile pace) w/ 3 min recovery walk at 3.5 mph in between.....seemed to go pretty well after the first interval.