Touching the 4:00 min/km a few times you mad bastard. 
I must check my own pace from the last run I’d say I kept it fairly constant other than pausing every now and then to breathe on slow-moving pedestrians.
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I think I got sunburnt running this evening at half seven. It wasn’t even warm. Either that or I burst a load of blood vessels in my face which is probably more likely actually
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Deadline is Monday night?
Monday at 11pm Ramsgrange time
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It’s a warm one out there, well done.
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I run on Duncannon time.
@Thomas_Brady seeking marginal gains
https://www.instagram.com/reel/CNK83QMHdr8/?igshid=x6dvf03as5g3
I think I strained something (hip flexor possibly) doing bridges and cartwheels with the girls this evening. Went for a run afterwards and it’s quiet sore now. Hope that won’t have me out for too long
37’ 49" for me. Perfect morning and not a breath of wind. Had company for first 5k which helped a lot. Thats the fastest 10k I’ve ran in 5 years.
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That says it all, outstanding 
The sky is the limit when we get back racing,
I never dreamed that a sub 40 was possible at my age but these solo runs have shown that anything is possible, you’d imagine that a race would gain you at least 30 seconds
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Unbelievable. Fair play, pal. 
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You really expressed yourself there
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I’d like to think I could go quicker once the racing starts back. I’m not doing crazy mileage at the moment so room for improvement. In saying that I got the pacing pretty spot on which doesn’t always happen in a race. I took the Next% out of the box this morning for first time since I ran marathon and I reckon they probably knocked 30 seconds off my time too.
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Fair fucks. That’s a phenomenal run.
Were you wearing sunglasses?
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Superb.
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No sunglasses no party.
Winner winner chicken dinner
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The intermediate-ranked Kenyan he hired to pace the first 5k was. The arms race just kicked up a notch