Notes
Heart rate monitor working again but heart rate did appear to be quite elevated compared to the tempo earlier this week. Muscles were quite sore after, right arch started hurting around 14km, right ankle not too too bad, right Achilles tight at start.
Decided to do 5 400m hard at the 3k, 6k, 9k, 12k, and 15k marks. 6k had a tailwind, 9k and 12k had a headwind, 3k was neutral and 15k had a slight tailwind with the last 125m up the Cherry St. bridge. It appears cadence was consistently between 102-105 during these bursts reaching as high as 111 during the 6k one. Splits were 86, 79, 83, 84, 88. Here is more detail:
22 43.638072 -79.345419
21.5
22.5
20 43.639344 -79.342118
86 (3:35)
19 43.654283 -79.324416
20
20
20 43.657477 -79.326596
79 (3:18)
21
20.5
21
20.5
83 (3:28)
22.5
20
20.5
21
84 (3:30)
21 43.638642 -79.346088
22
22
23 43.641464 -79.349158
88 (3:40)
Appeared hotter than what the temperature suggests although there were some clouds in the back half. Wind was there (mostly from South and West) and at times gusty especially in the beaches. Stopped for water around 8k
Dew Point: 15