Tuesday: 4 x 2500 / 5′ rest – Good Session!

Weather: light overcast, 65-70F, wind light which was shifty.  It was only a factor in the last interval when it seemed to freshen and slowed me down in the first half of the rep.

Plan:

  1. 4 x 2500m / 5′ rest
  2. rate: r26
  3. pace: better than 2:15 for all reps
  4. No HR limit

Screen Shot 2015-08-25 at 10.51.06 AM Screen Shot 2015-08-25 at 10.50.39 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:29_|_2:48.1_|_103___|_18.8_|_09.5_|_118___|_w
01000_|_2500_|_10:56_|_2:11.2_|_288___|_26.3_|_08.7_|_160___|_m
03500_|_0500_|_03:36_|_3:36.3_|_063___|_17.5_|_07.9_|_126___|_r
04000_|_2500_|_10:59_|_2:11.9_|_289___|_26.3_|_08.7_|_168___|_m
06500_|_0500_|_03:23_|_3:22.6_|_062___|_18.4_|_08.1_|_138___|_r
07000_|_2500_|_11:06_|_2:13.2_|_290___|_26.1_|_08.6_|_171___|_m
09500_|_0500_|_03:20_|_3:19.9_|_061___|_18.3_|_08.2_|_143___|_r
10000_|_2500_|_11:17_|_2:15.3_|_298___|_26.4_|_08.4_|_172___|_m
12500_|_1360_|_08:11_|_3:00.6_|_163___|_19.9_|_08.3_|_132___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:29_|_2:48.1_|_103___|_18.8_|_09.5_|_118___|_warmup
10000_|_44:18_|_2:12.9_|_1165___|_26.3_|_08.6_|_168___|_Main set
01500_|_10:19_|_3:26.3_|_186___|_18.0_|_08.1_|_135___|_rest meters
01360_|_08:11_|_3:00.6_|_163___|_19.9_|_08.3_|_132___|_cool down
13840_|_08:17_|_2:28.0_|_1617___|_23.7_|_08.6_|_155___|_Total

Despite missing target for the last rep (by 0.3 seconds!), I am really happy with the workout.  I felt in control the whole time and my steering was impeccable!

Tomorrow:  4 x 3000m / 2′ rest  @ r20, HR cap at 157

2 thoughts on “Tuesday: 4 x 2500 / 5′ rest – Good Session!

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