Thanks ! My time was a little less than 15 minutes which means I need a ton of work . Today my hamstrings are slightly sore which is surprising since I routinely do RDLs . Calves aren ' t sore yet , although my lower back definitely is . My goal is to get my 3 km time to 12 minutes , although realistically this is going to be on an indoor track rather than outside on a cold frozen football field ! <| sep |> m 20 s Titanium by Siai ' m trying some different stuff technically , any feedback or even simple opinions are much appreciated cover <| sep |> That ' s exactly it , thanks so much for your answer . Really helped . <| sep |> Lordon ! Sors de ce corps ! <| sep |> I can tolerate Get the fuck outta here . He wasn ' t saying much about the kid anyway