Notes
Got to watch my weight as it is creeping down a little too much. Plan was to do 16K pretty continuous with 4 easy, 8 at HM pace (4:00-4:02) and 4 easy to finish. Felt pretty good at the start and conditions seemed ok, maybe a slight bit cold. It did take me a while to find my pace but by 2K I was locked in. There was a slight tailwind for the first K and then mostly a cross breeze going in to TT, nothing too serious. Coming out of TT it was again the cross breeze but a little more favourable than the cross breeze going in. I tried picking up the pace but did not want to leave a comfortable tempo zone. My 6K I was working hard enough and just tried to maintain this effort heading out of the park. I had been looking regularly at my watch to make sure I hovered around goal pace but knew the run was going to be closer to the low end as it wasn't worth pushing that extra bit to hit 4:00 flat. Then as I left TT with about 1.2K left there was a strong headwind along Unwin as the wind had really picked up since I entered TT. I fought really hard the last K just to hit 4:05 even though I still had an extra gear and never left tempo zone - was definitely towards the high end of tempo zone though.
After the pace kms I transitioned into an easy pace pretty naturally maybe taking about 250m to fully catch my breath. Right adductor ached during certain parts and left lower shin is achy after but otherwise feel pretty good. Pleased with results considering effort as I know I have worked harder in the past doing 8k tempos around this pace. Ended up averaging right on 4:02 for the pace work.