Indian run

We had Indian run today. 2 1-mile Indian run and final 400m fast run. First 1-mile, I only run 0.8mile because I joint in middle, I barely managed to finish. I could not keep up with the group. I run 2 laps with them and dropped out, since the group became smaller with only 6 or 7 people, and it is hard to change speed that often. I run the other 2 lap myself with constant speed. The final 400m lap, I finish in 2:03, not too bad for me.
BTW: morning weight: 154.5, evening 157.

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Based on 5km, 20:00. vdot=30.82.

vdot equivalents
race	time
m	8:18
1600 m	8:54
mile	8:57
3000 m	17:32
3200 m	18:46
2 mi	18:53
5000 m	30:00
5 mi	49:31
10 k	1:02:23
15 k	1:36:09
10 mi	1:43:37
half	2:18:09
marathon	4:43:39

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Type		mile	1600m	1200m	1000	800	400	200
Easy/Long	E/L	12:25	12:21		7:43		3:05
Marathon	M	10:48	10:45		6:43		2:41
Threshold	T	10:05	10:02		6:16		2:30
Interval	I	9:20	9:17	6:57	5:48	4:38	2:19
Repetition	R					4:30	2:13	1:06

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