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@HatBeard
Didn't attempt to best my 5k in my strength drills as i mentioned as i went to SE's first so was running home through london rather than on a quiet traffic free loop so was having to stop/slow at side streets and traffic crossings etc.
Still managed to beat my previous 10km personal best by 5 seconds though which i am pretty stoked about considering it had to include the 1/2 mile recovery between my 3 mile intervals.
Am pretty amazed by how much easier it is getting to run faster/further after even just one day off. Think i may end up surprising myself by the end of my taper...