5k TT coming up

iwannaplay wrote:

5k TT next week, garmin says vo2max has gone up 2 points this last week.

To what value?

iwannaplay wrote:5 weeks ago i ran a pb in 10k tt with 42:58.

That was worth a 20:43 five weeks ago, per the Jack Daniels Calculator.

iwannaplay wrote:currently on 80km weeks. Yesterday’s workout was 8x800 in 3:10/3:08 with 1:45 rest.. any predictions as to the 5k coming up? Thanks :)

What does the runaugur calculator say?

What does your Garmin Race Predictor say?

Yikes, looks like runauger is no more.

It went up from 53, to 54 then 55 after the 800’s

Garmin predictor says 19:47 ..so i think mr G may be slightly hopeful there :)

Few months ago when i did previous 5TT it was 20:45 im just hoping i will slog off at least 20 secs on this one..

If your TT is on the track, it appears you might be able to do it, based on what Garmin is saying and your 800 workout.

I think Garmin is looking at the last 5 workouts. Have you been going mostly to the track lately?

Do you remember what the Garmin Race Predictor was predicting when you ran the 42:58?

iwannaplay wrote:

Few months ago when i did previous 5TT it was 20:45 im just hoping i will slog off at least 20 secs on this one..

It was excellent in its prediction, then.

Nice work over the past five weeks. What have your last five weeks of training looked like, and do you do any additional cross-training and/or strength work?

Yes last couple were at track..

i didnt have the race prediction for the previous tt as i had an old watch that couldn’t provide that info..

So you reckon on track i could smash it. Think your right actually.. thanks for that..

iwannaplay wrote:

i didnt have the race prediction for the previous tt as i had an old watch that couldn’t provide that info..

My bad, I misunderstood and thought your watch was predicting that when you ran your 10k TT.

iwannaplay wrote:So you reckon on track i could smash it. Think your right actually.. thanks for that..

Yeah, I think you're moving on up. What do you attribute your recent success too?

20:40 is my prediction, which seems to line up nicely with the 10k TT and the 800's.

If you could do 8x800 at the same paces with only 1:00 recovery, then you would be a bit closer to a 20:00 5k.

Having a coach who knows exactly how to work me just before my red line. Recovery has become easier even though im doing more volume than ever. Still gotta roll like a mofo though.

Also consistency. I haven't missed one workout or easy run. Running 6 days a week for a year now.

This weeks workouts were a fartlek (15x30secs fast) with 1 min recovery pace. And the 800s.

Last weeks was again fartlek 100m fast+ 300m fast (catch ur breathe inbetween) for 8k. And then the other workout was 17mins 4:25, 17mins 5:25, 17 mins 4:25. All long runs have been 24-26k last 6 weeks.

Previous week to that 15x400’s in 1:33 w/1m rest. And a workout with mins from 7,6,5,4,3,2,1 starting at 4:20 dropping 5 each set. 2mins rest jog between each.

Before that it was 15x300s in 68.+100jog between. And 4x1.5k @4.08, 2:30 rest.

Thanks for reading

Oh thanks for that, ill ask coach if we can try it :)

iwannaplay wrote:

Having a coach who knows exactly how to work me just before my red line. Recovery has become easier even though im doing more volume than ever. Still gotta roll like a mofo though.

Also consistency. I haven't missed one workout or easy run. Running 6 days a week for a year now.

This weeks workouts were a fartlek (15x30secs fast) with 1 min recovery pace. And the 800s.

Last weeks was again fartlek 100m fast+ 300m fast (catch ur breathe inbetween) for 8k. And then the other workout was 17mins 4:25, 17mins 5:25, 17 mins 4:25. All long runs have been 24-26k last 6 weeks.

Previous week to that 15x400’s in 1:33 w/1m rest. And a workout with mins from 7,6,5,4,3,2,1 starting at 4:20 dropping 5 each set. 2mins rest jog between each.

Before that it was 15x300s in 68.+100jog between. And 4x1.5k @4.08, 2:30 rest.

Thanks for reading

Wow! You've been putting in some good voluminous work.

What do you mean here: "17mins 4:25, 17mins 5:25, 17 mins 4:25"? Are those 1k paces?

Thanks for sharing.

If your TT is on the track, I think you can do it.

That particular workout was by time, so yeh it was to spend 17mins at 4:25 pace, 17 at 5:25 pace, then again 17m at 4:25 pace. Yeh km/min paces.

:)

If anyone has any other workout suggestion, id love to hear it.

What is this: "4x1.5k @4.08"? You are surely not running 1.5k in 4:08. You mean in 4:08/1k pace? We yanks typically deal in mile paces. You're in the UK?

iwannaplay wrote:

Yeh km/min paces.

:)

Got it, we cross-posted.

Thanks i think ill give that a try !

You're putting in solid work. I think you are correct; you're ready to smash it.

How do your workouts/paces now compare to 5 wks ago?

iwannaplay wrote:

Having a coach who knows exactly how to work me just before my red line. Recovery has become easier even though im doing more volume than ever.

Your coach seems to have your pacing dialed in. Are you using Heart Rate monitoring, for more info to add to the mix?