Yeah, pleasantly surprised pacing was pretty much spot on. Fairly consistent pace for all the best 400-1600 splits, considering initial 400m was slight downhill and then gradual fade in pace as plateaued and came back uphill.
Next steps: sub 5 mile, sub 3 km, 4:49 mile (sub 3km pace).
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But first, crawling back into my 5min/km comfort zone for a while
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Well thanks @gingerbongo & @chickenboy that was fun 
Popped my 1 mile cherry - think I could have gone harder, but yeah never tried before - happy with 180 bpm for the effort
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Great stuff Adam!
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Like a numpty I swapped my watch to miles but the alerts were still kms. Nice way to break up an easy run though - May have another crack in the future 
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Given we weren’t far apart at Bushy Parkrun what seems like 3000 years ago that’s almost the same as what I did last year, that was 5:51 but with an uphill last 200M.
Although I struggled to get around 8 minutes last night 
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Yeah, so long ago. Those parkruns were the only speed sessions I was getting in at the time
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Top work Adam, nice top end HR too, I bet you were king potty mouth at that point 
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I had a little sit down on the side of the road after
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I imagine the curtain twitchers were quite alarmed with that.
Fortunately outside the water treatment works opposite the reservoirs as you come into Molesey - furthest I’ve been away from in weeks!
The weathers good, wondering if I might have a try of this at dinnertime, just need to find a flat 1.61k
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Has anyone seen my right lung? Think I coughed it up and left it on the pavement about 20 minutes ago
5.20, think that’s a PB
Maybe a slight yet cheeky wind assist, I won’t lie. But 9m of elevation so I’m claiming legality 
46 years, calc says 77%
Nice challenge by the way 
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Well that was horrible.
5:54 - standing start and wore my Flyknit’s
Age grade is about 71.9%, I have managed 76% on parkruns and even a few months ago was in the 75’s.
Excuses, warm, slight drag uphill for 700M into a traffic assisted breeze, then down for about 500m, but evened out. Hard bike session last night, only gave blood 2.5 weeks ago, I’m old and rubbish!
Jeff
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Great stuff Jeff
I think the age grade site we are using is your mile time on a track rather than on the road.
There are different sites with some where you enter track or road so maybe parkrun uses the road calculation.
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Warm and uphill fair enough. But was anyone forcing you to do it in women’s clothing? 
Good effort jeffb 
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Haha, yes, the stilettos slowed me down
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