Notes
Pretty solid workout. Conditions were great with some wind from the south. I decided to run the first 6K through to TT before turning around so there was a consistent but mild headwind in kms 3,4, and 5. The idea was to push these kms as long as I was still feeling comfortable. The first 3K were pretty relaxed. Next 3K I upped the intensity but was able to stay well within myself. Originally I had planned to average around 4:04 so I was pleased that I was able to stay relaxed averaging closer to 4 flat pace.
The 1 km recovery went pretty good as I had mostly been in a light tempo for the latter part of the first set. Starting the second set I might have been a bit aggressive thinking I could cruise with some tailwind between kms 2 and 4. I did end up maintaining sub 4 pace with the tailwind but it involved quite an increase in intensity. By the 3rd km I was in a hard tempo which would last until the end. The last mile was especially tough as I was pretty much hitting my limit for a tempo. Splits ended up being really consistent but this required a consistent ramp up of effort in the second set.
Last year I averaged 3:53.2 and 3:56.5 about 10 days out from Montreal. So about 5 seconds/km slower this year. Nevertheless I think this could still put me just under 19 for the 5K and 1:25:30 or so for the half. It all depends as I definitely underperformed last fall in both the 5K and half based on my workouts.
First 6K: 24:04 (4:00.6)
Next 6K: 23:50 (3:58.4)