Attempted the same 5k route just now but from a different start point. Big rookie error for me as I raced down a big decline at the start and bottomed myself out after 2.5k.
Weāll go again at the weekend
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You got the fractions badly wrong thereš
Must check if you gave the run a nice title on Strava.
@caulifloweredneanderthal, Iām sure the likes of Big @Phil_Leotardo was involved in the summer run series. You may be missing a few.
Iāve to run 5km at some stage between Thursday and Saturday for Operation Transformation. Iāll try to beat my time from last week. Go Team Hazel!
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Iām nursing a knee injury 
hoping Iāll be able to get back and get a time in next week, but Iād say Iām looking at relegation
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Like a 200/1 shot in a maiden with a bad apprentice onboard
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Get yourself right for the march one
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A non competitive 4k there at around race tempoā¦ I didnāt look at the watch once, just ran till the 4th beepā¦ Will do the next time as Iād like to keep a consistent pace. I probably wonāt run a full five again until near the end of the monthā¦ Will do 4s at race tempo and Iām gonna start doing longer runs with the 10k in mind. Might try 7k this Saturdayā¦ Try get an interval run in also.
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You were bursting it there at the end, going by the HR?
Good going mate. I did that recently for a run. Covered the watch and just ran
Yeah just went for it for the last kā¦ I donāt know how some of you bastards run at the times you doā¦ Old age and my Samoan physique just isnāt up to short runs at pace
Iād say thatās a lovely run
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You went off like a motherfucker
Running at 4min/km is pretty much full tilt for me. Some lads here do 5km at that pace 
Sick bastards.
Thatās how you do a 5k, go off fast and hang on for dear life, make the hill the middle of the run when youāre starting to feel it
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You have to be able for that pace though
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The starting point for todayās route should have had the downhill as the start of kilometre 4 which is lovely. But thereās a fucker of a drag for about a mile right in the middle. Iāll either do it again with a different starting point on Friday or Saturday or just go for a different flatter route.
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They say if you are running for time you want as flat a route as possible.
Or all downhill!
It is. Under the cover of trees for nearly 3km of it. Narrow paths means you are often dodging other people out walkingā¦only 10 mins walk from the front door. Great place for kids.
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The 5k is all about heart.
If you go off fast youāll give yourself the best chance of setting a PB, youāll slow obviously but the quick start will stand to you and put you in the rhythm you want to be in,
You might blow up but what harm
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