Notes
Progressive tempo for 4.5 miles
Not quite as planned but decent. The wind was a larger factor than I expected and kept me working just a bit harder than desired on the first half (and slower). The second half was overly aided with the big wind push - at least at first when I was right on the water with no wind block. Got really hot during the tempo portion.
Yesterday's lift had a big impact despite trying to keep the leg work minimal - stride felt tired/off and not much pop in the legs. Also should have eaten a bit cleaner last night.
Fueled again today - honey, banana, molasses, pb, salt and a bit of water - about 50g of carb. No issues again - the slow/steady approach is working well. Took some water along and while I didn't like carrying the bottle, very glad i did and will need to get used to this for the warmer months.