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Nice work Ian, lots of positives in this.

41 second better than your target - a good start to the spring (if winter ever ends....)

yeah and I'm about 14lbs overweight and that's got to count for something. Noticed a big difference in leg strength both during and post race. A big positive there for sure........ Roll on, well it'll have to be the Oly park 5mi won't it?

Mucho Thanks though guys.

I know this is daft. but went on runningforfitness.com and they have a weight to performance calculator.

assuming 163lbs for my race weight on Saturday compared to my pb weight 141 and times 23:10 -> 20:07

the calculator came out at 20:29

so maybe my fitness isn't that far off it's maybe the weight.

I would certainly like to think so.