VDOT is: 23.1 (0:37:59 for 5k)

LRP	15:06-15:40	min/mi
MP	13:49-13:59	min/mi
OP	13:15-13:25	min/mi
TP	12:29-12:34	min/mi
IP1600	11:35	per 1600m (11:35 min/mi pace)
IP800	05:47	per 800m (11:35 min/mi pace)
IP400	02:49	per 400m (11:16 min/mi pace)
IP200	01:24	per 200m (11:16 min/mi pace)