Notes
Wanted to do an interval workout with a bit less volume and a bit more rest so decided on the same workout I did just after Sporting Life last year. Conditions today were pretty good. There was definitely some wind from the southwest which made the 2nd rep quite a bit harder. I did cheat a bit by doing 2 of the reps with a more favorable wind. Conditions pretty much similar to last year except I turned around in the last rep at 800m to even out the wind.
I really wanted to push from the start each rep so I wouldn't have to do big negative splits. I think I did an ok job with this. Recoveries went ok but I could tell my legs were getting heavy in the second half of the second rep as I was really working hard to maintain pace into the slight wind. 3rd rep as I was able to relax a bit more in the middle but really poured it on in the last 600m maxing out with about 400m to go.
It seems like my effort was similar to last year too although I was able to finish stronger because of the favorable wind for the entire last rep. Cadence was a little higher and stride length more stunted - not sure what to make of this. Both years breathing accelerated in the last 400m of the final rep, and like last year I don't think I could have done another rep today.
Ended up doing an extended cooldown which didn't feel so bad. Knee a little tight though.
Splits were 5:55.1, 5:58.0, 5:54.3
Average 5:55.8 (3:42.4/km)
Last Year 10 days out from Ottawa
Splits were 5:47.4, 5:49.1, 5:56.6
Average 5:51.0 (3:39.4/km)