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@Greenbank
6k at 4:57/km (finally a sub 5k/min run!)
Pushed it from the start. HR avg up on normal and only 7bpm lower than the max (max during the run, can get HR up another 15bpm at least when playing 5-a-side but don't want to knock on the door of the vomitorium for too long).
The 5k section time (a new record too) gives me a VDOT of 38.9 (my BMI is still up around 28), which fellrnr tells me could* be ~42.5 if I get down to my target (max) weight and 46.2 if I managed to lose a further 6kg than that (70kg).
More importantly (for a numbers geek like me) I did my first 5k in 29:48 back in late September and I've just done this 6k run in 29:49. 20% improvement.