So that went well. I started off fast, but nothing crazy, the first couple of km, were not hilly or technical so they were relatively easy. To my surprise, I was 3rd right after the start and I hung with the first 2 for about half a km, then started pulling back as it felt too fast. I started running my own race and wanting to stay in third. 4th pushed me a bit but by half way through the first lap I had about a 20 second lead and it was growing. I really focused on keeping my heart rate around 160 (as prescribed) for the first lap, the second lap I wanted to keep things going about the same, so I didn't push that hard. The second half of the third lap, I started passing the 7.5kmers and was really flying and really feeling well. Well turns out that was too much as the fourth lap I really had to push to finish as the lap was 3 minutes slower. Lap times: #1 - 39:30 - 161bpm #2 - 39:20 - 161bpm #3 - 39:30 - 171bpm #4 - 42:43 - 171bpm