Notes
Decided to do repeats up Rosedale Valley but knew 3 would be too much so kept it at 2. Wasn't sure what to expect considering the long run yesterday and last weekend's race. But weather was much nicer, no sun, 22 degrees with little humidity as dew point was only around 12. Did the first repeat way too fast (but wanted to at least set a record going up Rosedale Valley). Much of the effort was tempo effort but the last 400m or so was real work. Recovery went well so decided to push as much as I could on the second repeat and then immediately come rolling back down. Second uphill was really tough and it took me about 10-15 seconds to catch my breath coming down but I quickly went into tempo mode. The last 600m or so was a real push as breathing accelerated and it felt like a race effort. Happy I could average 4:02 over 3.85K up and down after the first hard repeat. This definitely bodes well for a mid 19 5K.
Splits:
Up 1
97
93
93
94
76/321 (3:57)
Up2
101
96
100
96
76/314 (4:02)
Down2
101
97
98
92
72/317 (3:47)