First short interval session of the mesocycle, and I was pretty excited. I guess the proper term in a fitness related blog post is something along the lines of “ready to get after it!!!”
- Fletcher warmup – 20′ (slightly modified)
- 4 x 1K
- 5 minute active rest
- pace target: 1:44 (conservative with faster last, if possible)
- rate: ~30
- 2K “Happy Ending” cool down
Gotta say, it was nice rating up and taking some strokes around 2K race pace. 1:44 turned out to be a conservative choice. The intervals started to bite, after the halfway point. And as I got further into the intervals, I was digging a bit deeper, but it wasn’t a big struggle. I decided to throw caution to the wind, and try to really nail the last rep. I managed to do this one faster than a 1:40 pace, which was good to see. With 3 reps in my legs, I could hold a split that would deliver a 6:40 2K. I have a lot of work to do on sharpening, but I feel pretty good about this workout.
Then, I put started to injected high energy music into my ears, setup the interval session, and off I went. It looks like the tcx file cut off a bit before the end of the last interval.
The last interval was hard enough that I finally felt that lactic rush. I’d almost forgotten how intensely bad it feels. Put it all together and the session average is 1:42.7. A good target for the next time this rolls around. I will also use it for the 6×750 coming on Thursday.
I just went and looked back at February of 2014, when I was getting ready for the CRASH-Bs. I did the 4×1000 twice. Once on January 28th, and again on February 3rd. Here are the times.
So, these were obviously faster, but less disciplined than today. I was also digging deeper. Look at the HRs in each rep. This was also in the midst of a long term plan that included short sprints weekly, so my performance had begun to plateau. I think it is heartening to be less than 2 seconds off these times, with better CV data in my first sprint session.
After that, I did a 2K cool down, starting at 2:00 splits and slowing down every 500m.
Tomorrow: 3 x 20 / 1′ rest
One thought on “Tuesday: 4 x 1K / 5′ rest”
Sounds more fun than the steady state I will today.