The online calculator at http://www.runworks.com/ seems to have a bug in it. The 2:50 0.5 mile trial that I did recently should come out as a VDOT of 46.4 not 48.1. So I guess I have been overdoing it for a couple weeks.
That also means that my outside goal of 21:00 for an upcoming 5k is likely right on.
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