When you're struggling with your usual standard pace, it is often a good idea to run a longer and slightly hillier course at that same pace. This should have the effect of hopefully improving my pace of my standard shorter distances.
Any way, I ended up completing the 5.07km distance in 23:51, so a 12.76kmh speed achieved.
Start Time: 1:29 pm
Duration: 23:51 Park & Cann Lane Loop Variation (Gmap).
Distance: 5.07 km (3.15 miles)
Average speed: 12.76 kmh (7.93 mph)
Average pace: 4:42 per km (7:34 per mile)
Heart rate: HRavg 160, HRmax 168, and 354kcals
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