Saturday: 5K hard on Lake Quinsigamond

Weather:  below 30F, but bright sunshine and nice flat water.  A slight breeze from the NW, which was a cross/head wind for the hard piece

Plan:

  1. 5km
  2. Rate:  First 2k at 24, then 2k at 26, then the rest at 28
  3. Pace:  Faster than 2:15
  4. Video from the side to record the state of things at the end of this season and figure out what to work on next year.

Screen Shot 2015-10-31 at 5.50.35 PM Screen Shot 2015-10-31 at 5.50.24 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3980_|_21:16_|_2:40.4_|_385___|_18.1_|_10.3_|_135___|_w
04000_|_5200_|_23:06_|_2:13.2_|_604___|_26.2_|_08.6_|_171___|_5K hard
09200_|_3180_|_17:48_|_2:47.9_|_348___|_19.6_|_09.1_|_145___|_c

Very hard work.  At first, I was doing great, even at r24.  But after about 1K, I started to feel it bite.  I was working hard when I did the rate shift to 26 spm and didn’t get much pace out of it.  By the tie I rate shifted to 28, I was in survival mode and couldn’t really squeeze much more out.

Videos coming in a while, as soon as they finish loading and I figure out what they say.

Tomorrow:  4 x 20′ / 1′ rest

2 thoughts on “Saturday: 5K hard on Lake Quinsigamond

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