Up at 5:15. In the gym around 7:00AM.
- 10 minute warmup on the treadmill (15% grade, 3mph)
- L2 Waterfall
- 3K / 2.5K / 2K
- 5′ rest
- pace target: 1:54
- rate: 24-26
- Technique: knees together
- HR limit: none
I’m trying to warm up off the erg to try to make sure that I don’t take any hard pulls until my back is limbered up. Today was a brisk walk up a 15% grade. My HR was still below the bottom of my UT2 range by the time I had gone 10 minutes, but I had broken a sweat.
This was right on the edge of my capability. I eased up a bit in the 1000m to 500m to go in the last two intervals, but just by about a second or so. It was enough to make it through. Each interval, I counted strokes from beginning to end. Between 96 and 100 strokes per 1000m.
Workout Summary - media/20170927-1235430o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|09056|43:06.0|02:22.8|204.4|24.4|158.7|180.0|08.6 W-|07500|28:02.0|01:52.2|244.5|25.5|163.9|180.0|10.5 R-|01559|15:04.0|04:50.2|057.2|20.7|142.3|180.0|03.1 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|03000|11:10.0|01:51.7|245.9|25.1|156.8|173.0|10.7 01|02500|09:20.5|01:52.1|243.9|25.6|168.3|179.0|10.4 02|02000|07:32.0|01:53.0|243.2|25.9|168.9|180.0|10.2
Tomorrow: steady state 4 x 15
2 thoughts on “Waterfall”
This is one of the things there’s Pete sessions to pace. You are doing this a lot faster than your sessions a week ago. Good progress
baby steps. 1:52.5 vs 1:53.7. This is the fun part of the pete plan. The pressure to improve gets oppressive after you go through the cycle 3 or 4 times.