Broulee Runners 4km TT 3:29/km

Late afternoon run with Broulee Runners Group, a 4km Time Trial at 3:29/km on a mostly flat concrete path with some small hills along the route. Not much wind. Headwind on the way out, Tailwind coming come. Splits(500m)1:47,1:44,1:42,(1:47,dead turn),1:45,1:45,1:45,1:13 for final 400m. I ran as I would in a race with World Masters XC Championships in mind. Steady for the first 50 seconds to avoid lactate build up, find my threshold pace and hold, strong finish. 15km for the afternoon including warm up.

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