I'm going to end my season with solo TT for 5k. This is not my target distance as my focus is more on longer runs and orienteering, but I thought it would be fun to see what I'm capable of at the moment. I'm running 45-50 mpw.
Last tuesday ran session 2x(6x400m) with 30s rest between reps and 5 min rest between sets. All reps were in 78-79 range, and the workout felt good, didn't leave me wasted.
Today I did 6x1k with 90s jog rest (250m to fill the loop) and hit 3:29 3:27 3:27 3:27 3:26 3:19 and also felt I was in control all the time.
I thought I'd be satisfied with running under 17:30 but probably I can do better?
Planning to hit the road on sunday.
17:15 good luck
Definitely closer to 17 in a race.
Time trialling is a c*nt though, mentally very tough. So given that i'd be pleased with sub 17:30, knowing you're in much better shape in reality
you can do it!
Maybe close to 17:00. 16:59-17:30 range. Those k's look pretty good & it's a decent predictor workout. I'm not really concerned about your last k. It was the last one & you went hard. Would rather see every k at 3:23-3:24 versus having one fast one. I do stuff like that in workouts too but I try to look at my average from what I was actually holding & will have some confidence to know that I might be able to close well. You were consistent in the 3:26-3:29 range. No reason you can't race at that.
Are you doing your time trial on the track? If so, you could go out in 3:25 and see how long you can roll that. Check the watch the first 100, 200, 300, 400, to settle in. You don't want to be off by a couple seconds and have that cost you even more time on the back end. You might have an outside shot at 16:59. I'm going 17:15-17:20 is about right but starting out at 17:05 pace wouldn't put you in over your head. If you're feeling good, go for it.
Ran the solo TT today on 1.25 asphalt loop and did 16:52, so I'm super happy!
4:18 4:14 4:14 4:06
First one was pretty relaxed and after the second I felt I should be able to keep it up. Last loop was hard and could only surge last 300 m or so.
Overall, very satisfied, now 2 weeks of recovery and starting preparations for next season, goal is sub 16!
Congrats! Nice effort and even nicer negative splits!