4k Time-trial

I finally ran the 4k time-trial and achieved a 16:58 time. I was supposed to run last weekend but my cold made me postpone it one week. And because of that, it was a run under not the best conditions. Although I started at 21:30, it was 30C and very low humidity levels. Besides that, the park was crowded yet. I ran the usual course and here´s the splits.

4k time-trial

K Time AHR
1 04:10 168
2 04:15 184
3 04:20 186
4 04:13 188
Tot 16:58 182


Not exactly what I hoped for, but it was my best for now.

Based on this time, I think that a 4:25 and 4:15 for the 2000´s and 1000´s would be a good starting point. Let´s see what TheEd has to say.


Recovery Training

A Cold in the way

My weekend was not was I expected to be. I had a 4k time-trial scheduled for last Saturday but I woke up that day not felling well.

The first symptoms appeared right after I woke up. Nose a little bit congested and getting worse hour after hour. On that night I was sure I got a cold.

On Sunday I woke up even worse. I was felling weak and a runny nose followed me all day.

I´m taking some medication and drinking lots of water. Will not run today (Monday) and probably not tomorrow.

Will have to rearrange my runs for this week. Let´s see what TheEd has to say.



4K Time-trial

It was hard to believe after I pushed the stop button that I’ve just finished my 4k time-trial in 16:52. After 3 months of no consistent training, including a 25 day stop during my vacations,  I didn’t know I could run like this.

I went to the park decided to do my best but expecting a 5:00/km pace, as my easy runs at 6:00/km were not that easy as before. I started faster than I wanted (the 5:00/km pace) but kept going to see what would happen. After the first km I checked my watch and saw 4:12 and immediately thought I wouldn´t make it. But I´m stubborn and kept going and going. When I reached the 3rd km I was wishing it could end there.  Then I thought: “Ok, just another km, right?” So I went for it and finished very tired, reaching my limit.

Better than the final time was how consistent I could go. No more than 2 seconds from my fast km to my slowest km. This made me very happy.

The splits:

Aug 12th – 4k time-trial
Night Run
Temp: 21C


New cycle beginning today.



4K Time-trial

At the end of a 3-week cycle, you’re supposed to race. It can either be an actual race or a time-trial. In my case, as had no races planned for today, I went out for a 4k time-trial. The result is used to determine the pace for the 2k and 1k quality sessions.

My expectations for today’s trial were to finish at a better time than last one (16:33). I actually achieved it, (16:29) but I wanted it to be bellow 16:20.  It was a great result as well.

Another cycle begins next Tuesday. Tomorrow I’ll grab my bike and ride for some time.  It’s been fun to ride through the city on Sunday mornings. I’ll take some pictures and show how it looks like.

Feb 12th 4k Time-trial - Day 19

Morning Run - 23C
Km time AHR
01 04:12 165
02 04:08 185
03 04:08 189
04 04:01 194
04 16:29 183