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@rhb
7s per km, get about 30 metres up the road each km at a rough estimate.
What are your km splits like vs the profile? It might be a case of toughing it out after going out slightly harder, or dial it back a bit in the first km then push on to finish faster.
If not already doing so, gettting out for 90 mins every Sunday at low hr zone for 3 months+ and you'll probably find it'll magically tumble to sub 20 off the base you build.