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@Sainsburys_Ed
repeating the VDOT test I did back in November on Tuesday, I've spent the last 3 months training pretty specifically to improve my speed including intervals and proper tempo sessions for the first time, I've dropped 3kg as well so hopefully I'll be faster than I was, 10:45 for 3k last time.
hope that 10.30 is doable this time which doesn't feel that much but gives a pretty massive improvement on 10k and half marathon predictions, which are the distances that I care about, and if I can make a similar improvement in the next three months then happy days!