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@Sainsburys_Ed
I'd add a +1 to smallfurry.
the other thing i might advise is to try doning a long slow run at a different time, when you dont have a deadline to finish by, plan out a route of 10k which is out and back so you dont pass your front door, and just set off, keep relaxed and plod along, if you have cycled more than an hour, which i presume you have, have confidence that your body is well used to fuelling itself for that long. once you've done it once, you wont look back!