Notes
Great conditions today, only some wind from the south. Decided to do a 10K MP run after 4K easy warmup. Ended up working pretty hard going into TT during kms 3-5. After turnaround relaxed a bit and was surprised to see pace as quick as it was. By 8K was really starting to tire in full on tempo mode but finished the last mile into the wind pretty strong. Definitely ran a little faster than y current shape dictates averaging 4:10.1/km. Probably closer to HM pace.