Rode outside for 23 miles and then inside for 10 miles to finish it while I read my newspapers. On the outside portion I did do 1x5 minutes. I was just curious to see what I could hold knowing that at last years state 5k and 10k I was in the upper 300's for 6 minutes and 13 minutes. Held 408 for 5 minutes. I feel good about that especially under non-competitive circumstances.