Notes
The schedule calls for 15k TT but I know that I won't achieve decent timing due to the ITB. Decided to roll at 4:00 pace and just hang on. Splits: 4:04/153, 4:01/163, 4:07/164, 4:06/165, 4:09/167, 4: 06/168, 4:10/171, 4:10/169, 4:12/169, 4:09/170, 4:08/171, 4:10/172, 4:07/173, 4:06/174, 4:00/175. 5k splits: 20:29/162, 20:47/169, 20:33/173. Despite not a TT, happy with the long tempo effort, averaging at HM pace