Notes
A little chilly, wind from the west 15-20km but steady so wasn't a huge factor. Always good to have the wind on the way home too, ran 2nd half all by myself and weren't that many people around in first half to shield from the wind. Course very similar to MEC with a couple of minor variations that make it slightly more difficulty (down a hill, 180 turn, then up + cutting across field).
Goal was to start conservatively and try for sub 20:00. First few hundred meters a little fast before I settled into around 4:10 pace (not horrible considering the wind but maybe a little slow). Kept this pace up until the turnaround. Breathing was under control and never felt under pressure, as meters were ticking by quite quickly. After turnaround I consciously picked up the pace knowing I had the wind at my back. Still didn't go all out considering where my fitness is and knew that sub 20 would be quite difficult. Was only looking at my watch after each km, was satisfied with the 3rd but felt the 4th was a little slow considering my effort although Garmin was probably acting a little screwy around here. Knew I had to bring it home in around 3:45-3:50 to have a chance. Breathing was accelerating but no side stitch and I didn't feel my pace was slowing. Just tried to maintain what I hoped was around 3:50 pace until the last couple hundred of meters. When I made the turn for the last 50m or so I saw the clock at 19:52 and tried sprinting, was very surprised that I had something left as this was my strongest sprint at the end of a race.
Garmin measured short but it looks like the course was accurate. Chip time was 19:55 so happy with the results. Maybe could have eked out a few more seconds as I was never at my absolute limit for fear of blowing up. Tried very hard to maintain form in last 1.5km and keep turnover (cadence actually increased to low 190's). Both calves a little sore after but no real pain during race.