Wednesday AM: 4×2′ / 3′ rest (on the erg)

I was suited up and ready.  I didn’t mind the wind (15-20mph) or the rain (torrential), but when I looked at the weather radar and saw that there were thunderstorm cells heading my way, I decided that doing the session on the erg would be the wiser (if less exciting) option.

I am tapering for the head race this weekend, and the best data that I have seen is that maintaining the intensity while cutting down the duration is the most effective way to maximize VO2Max on race day.  So, day 1 of the taper is:

Plan:

  1. 4 x 2′ / 3′ rest
  2. rest taken as 30 seconds passive, 2′ active at 2:30 pace, 30 passive
  3. pace target: <1:40 (2K race pace)
  4. rate target ~ 30

Screen Shot 2015-09-30 at 8.34.56 AM

4x2

I did a 8 minute warmup.  basically 2:00 pace with 5 to 10 stroke bursts at 1:40 each minute.  It got the blood flowing and opened up the lungs.

Then into the main event.  The first interval was fine.  It started to bite in the last 30 seconds or so.  The next one bit with about 45 seconds to go, and so on.  The last interval was pretty tough through the whole last minute.  But there were no HD demons in intervals this short and very little pace fading at the end of each.  I was glad when it was over, but I felt like I had more to give.  The right feeling for a taper workout I suspect.

I did a “Happy Ending” cooldown.  8 minutes total.  The first 2′ at 2:00 pace, then slowed to 2:05 for 2′, then 2:10, then 2:15 for the last 2′.  I really like these cooldowns.  They go by fast and I feel so much better if I do them instead of just walking away after the main set.

Tomorrow:  3 x 2′ / 3′ rest – hopefully on the water.

Forecast for the weekend is now very confused.  Half the forecasters think we are going to be hit with Hurricane Joaquin.  The other half are scratching their beards thoughtfully and saying “hmmm”.

2 thoughts on “Wednesday AM: 4×2′ / 3′ rest (on the erg)

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