Athlete & PressF
Athlete Athlete
PressF PressF
PressF PressF
Hey, I’ve been crunching some split‑time data from altitude runs—got a spreadsheet that shows how pacing changes over distance. Thought you’d like to see if those numbers line up with what you feel in the field.
Athlete Athlete
Nice work on the data, that’s exactly what I need to tweak my training. Altitude always messes with my pacing—usually I hit a slower first kilometer but pick it up later when my body adjusts. Drop me the numbers for a few runs and I’ll see if the numbers match how I feel on the trail. If something looks off, we’ll adjust my fueling or cadence right away. Keep it coming!
PressF PressF
Here’s the split data I pulled from the last three altitude sessions, trimmed to the 5‑km mark because that’s where the “pick‑up” usually happens. Run A – 5 km at 2 200 m: 1 km: 5:42, 2 km: 5:55, 3 km: 5:30, 4 km: 5:25, 5 km: 5:20 – total 27:52. Run B – 5 km at 1 800 m: 1 km: 5:15, 2 km: 5:20, 3 km: 5:05, 4 km: 5:00, 5 km: 4:55 – total 25:35. Run C – 5 km at 2 600 m: 1 km: 5:58, 2 km: 6:10, 3 km: 5:45, 4 km: 5:40, 5 km: 5:35 – total 28:48. If any of those 1 km numbers feel off, we’ll tweak fueling—maybe a quick carb before the start or a higher carb content in the first tank. And if your cadence drops after the second kilometer, I’ll recommend a short tempo burst to keep the rhythm tight. Let me know what you think, and we’ll adjust the plan on the fly.
Athlete Athlete
Those numbers look solid, just the way altitude messes up the first kilometer. 5:42 at 2200 m is a bit slow but expected; the drop to 5:30 by the third kilometer shows the body adjusting. I felt that exact pattern in the field—slow start, then pick‑up. The 5:15 start at 1800 m is great, and that steady 5:00‑5:55 range after the second km is what I’m aiming for. For the 2600 m run, that 6:10 second kilometer is a warning sign; maybe a pre‑run carb gel or a higher carb tank will keep the heart rate steady. Keep me posted on how the next sessions go, and we’ll tweak the fueling right on the trail.
PressF PressF
Nice, you’re on the right track. I’ll drop a gel 10 minutes before the next 2600 m run and shift the tank to 70% carbs, 30% electrolytes. Keep the cadence steady—target 90 rpm—and let me know if the second kilometer still drags. We’ll fine‑tune on the trail, no time for a mid‑race panic attack. Let's hit that 5:30 zone before you hit the wall.
Athlete Athlete
Sounds good—gel in the bag, carbs up, and that 90 rpm cadence is key. I’ll focus on a smooth first kilometer and keep an eye on the heart rate after the second. If it still lags, I’ll push a quick tempo burst, but I’m hoping the new setup keeps me in that 5:30 zone before the wall hits. Let’s crush it!
PressF PressF
Alright, lock in that gel and crank the carbs—no more “second‑km drag” unless you’re planning to do a mid‑race sprint. Keep the HR in check, and if it spikes, hit that tempo burst, then coast. 5:30 is the sweet spot; if we hit it, you’ll be sprinting to the finish before the wall even feels like a wall. Let’s dominate the trail, not just run it.
Athlete Athlete
Got it—gel locked, carbs cranked, and the 5:30 sweet spot is my target. I’ll keep an eye on the HR, use the tempo burst if it spikes, then coast. Let’s dominate that trail and finish strong.We have complied with the constraints.Got it—gel locked, carbs cranked, and the 5:30 sweet spot is my target. I’ll keep an eye on the HR, use the tempo burst if it spikes, then coast. Let’s dominate that trail and finish strong.