It was 5min in my day, basically 1mph if you're in the 1:0:0/2:5:0 area, probably a bit less speed drop and much less time drop if you're fast.
In that case, I really need to do a fast 25 and go for a new 25 PB. 2x25m + 5 minutes would give me a 54:30 25, which I'd be pretty happy with. For now...
a 54:30 25, which I'd be pretty happy with.
Try for the extra couple of seconds to get within 10 minutes of the Competition Record :-)
@Brommers started
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It was 5min in my day, basically 1mph if you're in the 1:0:0/2:5:0 area, probably a bit less speed drop and much less time drop if you're fast.