Wasn’t sure how the legs were going to be today, so decided to just see how I felt once I got going. Started out too fast as usual but felt pretty good. Lost 1st place about 1km in, and the guy slowly pulled away leaving me to a solo time-trial. Thoughts of tomorrow’s long run made me decide to ease back just slightly, to probably 90-95% effort. Pleased to hit 19:00 given all the miles in my legs, and that I wasn’t going all out.
| KM | Time | Pace | HR | Elev |
|---|---|---|---|---|
| 1 | 3:37 | 5:49 min/mi | 173 | 0 ft |
| 2 | 3:49 | 6:07 min/mi | 188 | 5 ft |
| 3 | 3:50 | 6:10 min/mi | 190 | -17 ft |
| 4 | 3:52 | 6:10 min/mi | 191 | 11 ft |
| 5 | 3:53 | 6:16 min/mi | 189 | 6 ft |