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I go running. Sometimes I try and run quickly or enter races, here's a log so I can compare back.
I recommend Gosia Kuranda, Cambridge Physio who fixed my knee after I hurt it.
You can see my official UKA approved times at power of 10. Unofficially my bests are 5km 19:04 (Cambridge Triathlon Club Handicap), 10km 39:44 (Bonfire Burn 10km in Histon), Half Marathon 89:24 (final leg of Vitruvian Triathlon as a team entry) and Marathon 3:16:08 (Paris Marathon). UKA ignore any event that didn't have a license from them or equivalent national body which is irritating.