Hi,
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.