3K Time Trial Running Performance
Workout Plan:
- Warm Up (10 Minutes):
- 5-minute easy jog
- 5 minutes of dynamic stretching
- 5x50m strides building to Zone 4 (7–8 RPE)
- Main Set:
- 3K Time Trial — run the distance as fast as possible
- Cool Down:
- Zone 2 jogging until 60-minute total duration
- Pre-Workout Fueling: 30–40g of carbohydrates
- In-Workout Hydration: Light electrolyte drink (under 40 calories)
Session Summary:
I ran a strong 3K Time Trial this morning and hit nearly every note. Despite chilly temps and a pesky wind, I stuck to the plan and pushed through.
Performance Metrics:
- Total Time: 16:45
- Distance: 3.00 km
- Average GAP Pace: 5:35/km
- Splits (GAP):
- 1K: 5:30/km (Max HR: 157)
- 2K: 5:47/km (Max HR: 165)
- 3K: 5:31/km (Max HR: 168)
Conditions:
- Temperature: 3°C (Feels like -6°C)
- Wind: 21.9 km/h NW — consistent on the outbound
- Surface: Flat paved waterfront path
Fueling & Hydration:
- Pre-Run Meal (6:15 AM): Banana + 1 tsp honey sandwich (2 slices white bread)
- Pre-Run Gel: Maurten 160 Gel ~8 minutes before warm-up
- Hydration: Nuun tabs in water pre and post-run
- In-Workout: None (short TT)
Gear Notes:
- Regrets: Thin gloves & socks — my fingers and toes tingled from the chill
- Win: Dressed light overall — warmed up quickly, stayed comfortable
Cadence & Mental Game:
- Cadence: 172–184 SPM
- Backing Track: 180 BPM Drum Buddy kept me in rhythm
- Mental Cues: Visualized body part relaxation when form faltered — “Relax and Win” mantra on repeat
Reflections:
I was excited but realistic. That wind in the second kilometer was brutal, but I didn’t let it derail my focus. I visualized relaxation when tension crept in. I also learned that cold fingers and toes aren’t just discomfort—they can be a distraction. But not today. I ran with the wind, not against it. My HR showed I had more in the tank. That’s encouraging.
Key Takeaways:
- Physiological Readiness: HR maxed at 168 — solid, but not redline.
- Cadence Control: Drum track magic helped keep me locked in.
- Fueling Strategy: Pre-run fueling was spot on. No GI distress or energy dips.
- Mindset Mastery: I embraced the conditions instead of resisting them — growth.
Training plan designed by MoTTIV.