Notes
Same workout as 3 weeks ago. Conditions weren't bad although there was some gusty wind from the northwest that was mostly felt in the second halves of the tempos. Had some minor DOMs from yesterday, mostly in glutes and hamstrings. Really focused on form and lifting legs, singing elbows back.
First tempo was on the fast side, probably too fast even though I felt in control throughout. Easy kms were fine, recovered quickly but I could tell my legs were starting to feel heavy. Entered tempo breathing much quicker in the second tempo and I could tell I was working harder to maintain the same pace. I think I must have backed off in the third and fourth kms especially when I hit windy parts as I didn't want to kill myself. Cadence was fine but stride length had shortened. Decided to push the final km and it was a concerted push as I did look at my watch for pace feedback. Never left tempo breathing but was able to lengthen my stride, possibly even overstriding in parts.
Cooldown wasn't too bad so I didn't completely empty the tank despite probably giving more of an effort than 3 weeks ago.
Spits were 4:02.0 and 4:04.8