Great work lately—your speed is there, but endurance at race pace is the limiter.
Quick check-in on goal pace:
- Sub-20 (4:00/km): Your 400s (1:30–1:35) show you can run at or faster than this. In the 1 km reps you started at 3:56–3:57 but faded to 4:15, so you’re a few seconds per km off sustaining sub-20 for 5 km.
- 19:00 (3:48/km): You can hit this in short reps, but you’re ~10–20 sec/km off holding it across multiple kilometers right now. HR topped out ~173–180 (88–91% max), indicating room to build sustained effort.
Today’s run: Cruise tempo blocks
- Jog warm-up 10–15 minutes
- 4–5 x 1 km at 4:00–4:03/km, 1:00 jog recoveries
- If you feel smooth, let the last rep edge down to 3:55–4:00 without straining
- Cooldown 10 minutes
Focus on even pacing and controlled effort (finish feeling strong, not spent).
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