6 x 750 / 4′ rest (post red eye)


  • Arrive in Boston at 6AM from LAX
  • Drive to work
  • Change into workout clothes
  • Fletcher 20′ warm up
  • 6 x 750 / 4′ rest
    • Pace Target: <1:41 (last time 1:41.1, thanks to a blistering last interval)
    • Rate: 30
  • 2K cool down

Low expectations would be an adequate description of my attitude going into this session.  I felt tired and a bit queasy after the flight.  I must have slept a fair amount, I don’t remember taking off and I don’t remember much from the flight itself, but I didn’t feel very rested.

The warmup was awful.  I thought it would be pretty humiliating to HD in the warmup, so I kept going.  The speedy bits actually were not so bad toward the end.

2016-01-28 08.28.14

The main set.  I decided to try to go out at a 1:40 pace.  I was ahead of the target through the first 500m of the first interval and I started to feel less than ideal.  I slowed a bit and let the pace drift up.  Rep 2, I decided to stick to my 1:41 plan.  It still sucked.  I decided that 1:42 might be a wiser choice.  It was.  The next rep went a bit better.  I got cocky.  I decided to try to focus on rate and stick with 30 and see what happened.  Well, I was faster, but I wanted to die at the end of the rep.  So, Rep 5 was just about surviving at 1:42.  Then rep 6, I actually tried to lay down a faster last, but with 250m to go, I nearly lost gastro-intestinal control and I barely made to the end in one piece.

End result: 1:40.8.  Way too much drama for a 0.3 sec improvement.  But I didn’t bail on any reps.  I was annoyed by the intermittent and laggy HR data on the PM5.  I’m not sure if it’s the PM5 or the strap.  I suspect the former, since I’ve never seen this with the strap connected by BT to my phone.

2016-01-28 08.28.22

Finally, I struggled through a 2K cool down

Tomorrow:  3 x 20′ / 1′ plus peak power

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