Inside, on the erg.  I originally planned to do it on slides, but I couldn’t get them set up so they were sliding freely.  They kept binding so that I would end up banging against the end while I was warming up, so I took the erg off of them for the rest of the workout.

The plan was

• 4 x ( 6 x 1′ / 1′ rest ) / 5′ rest
• Rate target: 30
• Pace target: 1:40

While I did the workout, I had enough time to think through the plan.  That would be 24 minutes at faster than 2K pace.  Even with the generous rests, that seemed a bit excessive.  Compared to other sprint workouts like a 4 x 1k or 8 x 500, they have about 14 minutes of work.  Anyway, during the first 5 minute rest I decided to stop after 3 sets.  It certainly felt like enough.

I wasn’t all that sure about pace, since I haven’t been doing many sprint sessions on the erg lately, but 1:40 turned out to be a good pick.  I was able to beat it by a bit, but the last set really stung.

I am very happy with that.

Now I am over Germany, about to descend into Munich. I’ll be connecting over to Stuttgart, and then going straight into meetings all day. So no training for Tuesday.  Hopefully, I will be able get a workout in tomorrow morning.