I ran 3 long laps (9km) around Lake Titiwangsa last night, in 1:00:31. My target was to dip under 1:00:00. At the end of the first lap I was 20s ahead of target, 50s behing at end of 2nd, but managed to speed up at the end and finish only 31s behind. I felt like I could have sprinted the last 500m but didn't want my HR to go too high.
Anyway at that pace I could do 10km in 1:07:15, which would be a PB by over 2 mins.
That's 2 runs in a row now where I've felt significantly fitter than earlier in the year.
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