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@Dammit
Chatted to Hatbeard at SE drinks yesterday about running, followed his advice and stuck to 9.5-10 minute miles for the first 4 miles, then allowed myself to speed up for the last couple.
As a result I took quarter of an hour out of my 10K time, 57.12 according to this:
[ame]http://connect.garmin.com/activity/79023130[/ame]