6'4", 160lbs, former HS tennis player. I've also run a 4:20 mile.
6'4", 160lbs, former HS tennis player. I've also run a 4:20 mile.
It depends on the quality of your planks. If you have done anything over four minutes for core work, you won't be very good. So I cannot say anything about the decathlon, but around 8:22 for 3k and 25:01 for 8k