just the second time in the last 7 years that I’ve ran 5k in 20 minutes, the previous occasion was 2 years ago. 14.9 k/h for the first 15 minutes, then 15 k/h for 1 minute, then the last 4 mins at 16 k/h.  I was really pushing myself towards the end.

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10 km in 40 minutes is my long-term target – the nearest I ever got to it was 40 minutes and 40 seconds back in 1994. Last Monday 7th July, I ran on the treadmill 20 minutes at 14.4 km per hour, then another 15 minutes at 14.4 km per hour, then 4 minutes after [...]

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