I appreciate the overall distance might not be great but a 25% increase in mileage is a lot so figured it should come with a reasonable (25% would be nice) improvement in times.
Do you mean you were expecting to knock over 9 minutes off your 10k time? That's a bit optimistic by any measure and most would think 1 minute is a reasonable return.
I concur with what others have said: drop the intervals (and you might want to slow down that tempo run a bit too), increase mileage then reintroduce intervals for a few weeks prior to your target races.
Thanks Chris! But I think that as the table is mainly for our own amusement, it wouldn't make that much sense to include gender. Also, as it originated from pointless bickering about what constituted a running advantage or disadvantage (hence why we reward ourselves for being younger or lighter), all the men would automatically get a gold cell for being men. Now that *would* be sexist..
I'm surprised that no one has suggested this before.
DT - I have a theory, that the difference between total time and moving time reported on connect is an indication of how accurate the gps is on the day.