Manchester race in two weeks, so been trying to duplicate the time (6pm) and conditions (outdoors), and length (5k) of the run. Got the idea from the book Body by Science. Althought the 5k course around my neighborhood has hills much greater than the flat race course, this can only help.
First mile: 6:50
Second mile: 7:45
Last 1.1 mile: 7:25
Weekend Link Love — Edition 504
12 hours ago