Thursday: 10 x 3′ / 1′ rest – Not my best work

The original plan was for 15 reps at 1:50.  I pushed through the first 10 reps a little bit ahead of target, but I was digging deeper than I wanted to right from the start.  I wasn’t feeling all that great, I was have some digestion issues and frankly, I was in a pretty crappy mood as well.  Anyway, it all added together and I had an “aw screw this” moment after the 10th rep.  I took an extra minute of rest and then tried to get back on track.  But less than a minute into the 11th rep, I gave up on it.

So, I’m disappointed in myself for bailing instead of finishing the session at a slower pace.   But, it’s just a single workout and I was pretty obviously working hard.  Tomorrow is another day.  I was physically shattered afterward.  I sat on a bench in the locker room for about 10 minutes with a towel over my head waiting to feel better.

12-17Screen Shot 2015-12-17 at 1.07.33 PM

Tomorrow:  4 x 20′ / 1′ rest Lazy Man’s L4.

Saturday:  10K threshold.  I should be able to beat my PB.  My PB is 36:33, which is a 1:49.7.  Using the Free Spirits Pace Predictor and plugging in my HM and 60′ results, I get a predicted time of 36:23 (1:49.2 pace).  So, it will be close, but possible.  It also predicts that I could do 8325m for 30′, which would also be a nice improvement over my current 8266m PB.  I guess that could be a project for next week.

This week is also the final week of my Long Threshold mesocycle.  Next week I move to the long interval mesocycle, mainly at 6K pace or faster for the HIT workouts.  So far, the plan is working.  My long distance times have never been better.  I should really try to find the time and grit to do a FM.  I’d probably do pretty well on that too.


3 thoughts on “Thursday: 10 x 3′ / 1′ rest – Not my best work

    • gregsmith01748 says:

      I saw a tremendous boost in performance after my last FM. It was only a week later that I started setting other PBs. I did it at essentially my steady state power and I took a very quick drink every 5k. I think it was a serious training stimulus.

      I’ll take a peak at that event.

      Liked by 1 person

    • gregsmith01748 says:

      100km! Wow, that’s a long race! But so civilized with stopping places, massages and a big party. I’d definitely consider doing it in a four or an eight.

      The long distance event I want to do is an open water event here in Massachusetts called the Blackburn Challenge. You need to do it in an open water boat and it’s about marathon length so it takes around 4 hours.


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