Discovered that I had an 8 am meeting, so I needed to cut this morning’s workout short. I just did a 30r22. I am really beginning to feel the increase in volume. It was hard work this morning.
Temp: 68F, Humidity: 41%
Then after work, I headed down to the gym to do my proper session. The plan was for 4 x 5K / 5′ rest. It occurred to me that this would take a lot of time. Figure 19 minutes for each 5K, so that’s 76 minutes, plus 20 minutes of rest, plus a warm up and cool down. That’s like 2 hours!
So the first change was cutting back the rests to 2 minutes. I was also pretty sure that I would cut off this little adventure after 3 reps instead of 4. Who the hell designed this workout anyway? (oh yeah, that’s me.)
I decided to target a 1:55 split. I did a quick 1000m warmup speeding up from 2:10 to 2:05, 2:00, and 1:55 in 250m chunks.
Then it was into the first rep. I had trouble hitting 1:55. It was like trying to stay on a balance beam. I would end up at 1:53 or 1:57. Of course I decided to stick with 1:53. By the time I got through 4000m, I knew that I was in deep trouble for the next rep.
I sure was! I started off trying to ht 1:55 again, but within the first 2000m, I gave up the ghost. I slowed down to 2:00, then sped back up, then kind of settled around a 1:57 pace and miserably ground out the rest of the meters. It was awful.
After that I was done. I did a cool down in the last 5K. Starting at 1:55 for the first 1000m, then slowing down to 2:00, then 2:05. It wasn’t until I was rowing at 2:10 pace that my HR started to come back down to a normal kind of rate.
What went wrong?
- Too aggressive pace, should be 1:56 or slower
- Slides. I think I am less efficient on slides for middle distance work. I either need to slow down and work out the kinks or get the erg off the slides.
- Big volume increase with 4 sessions in the past 48 hours.
- Probably pushing the 30r22 too fast. They are meant to be low intensity recovery sessions. I’ll do them at 180W.
Tomorrow: 30r22 at 180W in the morning, 3 x 20′ at 185W in the afternoon