Last tuesday, I did my (6.1 mile) Histon Loop in 46m30.
This week, I thought to warm up a bit before starting, and did it in 44m10. That's 7m15 miles, and (according to the magic non-linear rules for estimating race times[*]), equivalent to a sub-3h30 marathon on the flat.
I think that when I was running a lot I got to doing 5 mile runs at
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