20-09-2016, 07:59 PM
Hi Ed,
Many thanks for getting back to me. Only seen your message after I got home from work, so I couldn't get near a running track. There is a running track (which I use) beside my work.
I therefore did the 4km Time Trial on a measured piece of road which I run regularly - on an out and back loop.
Before we get in to the splits a couple of things to bear in mind :laugh: I wasn't anticipating a Time Trial tonight so I did 5.5 miles or 9km (ish) last night. I also had an extra bit of travelling to do from work today, so I was pretty shattered.
My km splits for the Time Trial were:
- 1km: 5mins 11 secs.
- 2km: 5mins 16 secs.
- 3km: 5mins 15 secs.
- 4km: 5mins 13 secs.
Total time: 20:56.
Average pace: 5:14min/km.
I also had a 1km warm up, and 1.7km cool down tonight.
Not great (I know) - but it's a start to build back up to where I was, and better :-)
Thanks :-)
FGM
Many thanks for getting back to me. Only seen your message after I got home from work, so I couldn't get near a running track. There is a running track (which I use) beside my work.
I therefore did the 4km Time Trial on a measured piece of road which I run regularly - on an out and back loop.
Before we get in to the splits a couple of things to bear in mind :laugh: I wasn't anticipating a Time Trial tonight so I did 5.5 miles or 9km (ish) last night. I also had an extra bit of travelling to do from work today, so I was pretty shattered.
My km splits for the Time Trial were:
- 1km: 5mins 11 secs.
- 2km: 5mins 16 secs.
- 3km: 5mins 15 secs.
- 4km: 5mins 13 secs.
Total time: 20:56.
Average pace: 5:14min/km.
I also had a 1km warm up, and 1.7km cool down tonight.
Not great (I know) - but it's a start to build back up to where I was, and better :-)
Thanks :-)
FGM