Notes
Goal was to average around 10K pace (3:48). Conditions weren't the greatest with the sun out and a strong wind from the east. The first rep was pretty protected through Cherry Beach and I probably went too fast despite feeling mostly relaxed. Had to slow down my rest after the rep. The 2nd rep had a significant tailwind running through TT and under the hot sun. I tried to relax during this rep as much as possibly and thought I did a good job. Starting the 3rd rep into the headwind I tried to push hard keeping the pace under 3:54. The heat was also starting to get to me a bit as I felt a significant drop off in energy from the previous rep. Still finished the rep ok and recovered well for the easier final rep. Again tried pusing the rep hard but was struggling trying to get under 3:50 pace. Breathing began accelerating with about 800m left but I really only emptied the tank in the last 250m. Finished strong. Cadence was pretty good for the workout. Left knee and right inner thigh sore after but nothing too bad. Thought overall considering the wind (mostly in 3rd rep) and heat I did pretty good. Took a while to regain my composure before cooldown.
Splits were: 7:28.7, 7:30.3, 7:45.0, 7:36.4
Average of 7:35.1 (3:47.6 pace)
If done at 8K pace this would equal a 30:21 8K, 18:25 5K and 38:15 10K