Felt a whole lot better today.  Good thing too, because I had a bitch of session on the agenda.

Plan:

• 3 x 10′ intervals
• 5′ active rest
• pace target: <1:50 (Last time, my paces were 1:49.2, 1:50.8 and 1:51.4, in that order for a painful, painful session with a 1:50.5 avg)
• rate target: 26-28

Still challenged by the painsled tool flow.  So here’s the monitor pic.  The first rep was the warmup, and the last 3 were the work intervals.  I rowed through the rests with about 15 seconds for a drink in each.  I rowed through the last rest as a quick cool down.

Pretty easy to work out that average…1:49.3.  Surprisingly, it felt just as hard as the 5K at 1:46.4.  Not sure why that is.

Here’s the view from Strava.  You can at least see the bursts in the warmup and the cool down profile.  Tough to get anything else from the picture though.  Not sure what the deal is with the speed.  I would have expected the power and speed to look identical, but they don’t.

Tomorrow:  4 x 20′ L4