Notes
Yasso 800 from Wiki: The theory behind Yasso 800s is that your time in minutes and seconds for a workout of 10 times 800 meters (two laps of the track) with equal recovery time is the same as the hours and minutes of your marathon time.
I believe I have a faster recovery than normal people, so I shrink the recovery time to prompt 3:00 (instead of 3:12~15). Overall, I did not feel struggle until lap 8, and can manage to run lap 9 and 10 at a even faster pace.
One thing to remember is I usually run very well at intervals and tempos, but will hit the wall with long runs. So...don't be obsessed! Let's see if I can run the long run - in a quality style - on this coming weekend.