I guess the way to run the CTFR is to be happy to go out fairly fast, as it is a downhill start.
For example, if it is not windy like last year, I will probably aim for about 41 mins or so by trying for 4 min ks for the first 3k (it will still feel like I am holding back!), then pushing on to 4:10s or thereabouts for the rest. It will feel pretty well flat out heading up King's Avenue.
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