TIME TRIAL

The first performance baseline of the development block is complete. The dedicated 5 km Time Trial was finished in 24:12, averaging approximately 4:50 /km elapsed pace. The individual 1 km workout splits were 4:39, 5:11, 4:46, 5:05 and 4:32.

The pacing variability was materially affected by urban interruptions. TCX data shows approximately 30 seconds spent effectively stopped during the 5 km block, primarily affecting the second and fourth kilometres. Estimated moving pace was therefore closer to approximately 4:45 /km. Both the elapsed result and the traffic interruption should be retained when comparing the final retest.

The cardiovascular response confirms that this was a genuinely hard baseline effort rather than another moderate aerobic session. Average heart rate across the 5 km block was approximately 182 bpm, rising progressively and reaching 192 bpm average during the final kilometre with a recorded maximum of 195 bpm.

Post-effort recovery was reassuring in context. Heart rate fell substantially during the initial walking and very easy jogging after the Time Trial, and the subsequent separate 1.82 km recovery walk averaged approximately 119 bpm. The session was described as demanding but enjoyable, with normal legs.

The next objective is not another high-intensity session. Sunday should establish the complementary aerobic-efficiency baseline inside a moderate long run. Together, the 5K Time Trial and fixed-pace aerobic benchmark will form the reference measurements for the development block.

Takeaway. Treat 24:12 elapsed as the official urban 5K baseline while also retaining the approximately 4:45 /km moving-pace estimate and the known traffic interruptions. Saturday should remain free of running. Sunday will establish aerobic efficiency with two consecutive 15-minute blocks at the same fixed pace inside a 75-80 minute long run.

Next step. Long Run + Aerobic Benchmark #1. Maintain aerobic volume while establishing the fixed-pace cardiovascular baseline.