Notes
Goal was to do an 8K TT on Bayview sub 32:00. Ended up finishing the 8K in 31:44.1 so not too bad.
Figured it would be ideal conditions but ended up being windier than I was expecting, Wind was mostly felt from the south especially along the stretches running parallel with Bayview so I knew it would be tougher coming back, especially with the steeper digs. As a result I tried to go out fast but controlled. Felt pretty comfortable up to 3K. In the 4th K I could tell I was starting to work harder and pace was dropping a bit. At the turnaround I knew I had banked some time and was still feeling pretty good so goal at this point was just push as hard as I needed to in order to hit 4:00 pace. The uphill just before 5K is when I first left tempo breathing but I was able to recover OK. Despite being in race effort for the last 3K I still felt in control of my breathing and body. After tough stretches due to incline or wind I was able to pick back up the pace to not fall much below 4:00 pace. It seemed like I was always keeping a bit in reserve to prevent blowing up - and also saving some for the last hill and swirling wind at the top. Unfortunately I didn't fully tap into this reserve as I made it up the last hill ok and finished the run in pretty good shape for a race effort. Cooldown also went pretty good.
Overall elevation was about 44m so not the easiest course. Legs seemed to respond well to the pounding and left knee wasn't horrible though I still think it is holding me back some.