Notes
Plan was to do 2x5K at HM pace with 1K easy in between. Started at Lakeshore and Leslie and turned around at the 2.5K mark. There was a medium headwind for the first 2.5K. This worried me a bit as it was stronger than what I had anticipated. I made the immediate decision to push as hard as I needed to to stay near 4:00 pace and then hopefully be able to float the second part with the tail wind. In both reps the first part ended up being harder than the second part. I never left tempo breathing but it did feel like a hard tempo going into the wind. With the wind behind me I was able to relax a bit and never felt I came close to racing despite having to put surges at some times. Also felt my form was much better in the second part as there were times in the first parts where I was really struggling to maintain my posture. During the 1K easy rest I recovered ok although I could feel fatigue setting in. The good thing is I was able to maintain the same pace over the second half whereas in recent efforts with a 2K easy in between my pace had dropped off in the second rep. Ended up probably going a bit too fast but especially with the wind but I didn't mind as I had no races planned until at least January 22.
Splits were:
19:52.9 (3:58.6)
19:52.7 (3:58.5)
Cool down went ok but left foot was aching a bit.