Went to bed a bit late, but slept well (if only for about 5 hours). Up at 5:15 to head to work.
- 3 x 1500m / 1’
- Rating: Cat IV pace; target SR 23-24 (Pace: 1:52)
- 3 x 500m / 2’ easy
- Rating: Cat II pace: target SR 28-30 (Pace: 1:45)
- Notes: Stay on the target paces, no faster, no slower.
I added a 2K at Cat VI pace to warmup.
I figured I would be OK since the pace for my 20′ test was faster than what was required for the 3×1500. But I was a bit worried about the short turnaround from the peak power session at 5pm last night to this session at 7:30am today. I wasn’t sore this morning, but my legs felt “empty”.
The first two reps were OK, but really taxing. I was counting strokes the whole way. The third rep, I basically chickened out. I think I could have made it, but I was really struggling, and I knew that I had the 3×500 yet to go. I HD’ed briefly in the middle and started up again at a slightly slower pace. Stopping once really took the wind out of my sails so when it started stinging again near the end, I just paddled it out.
The 500s were far more humane, even though they were a lot faster. I was having trouble holding the stroke rate above 28 because I was really focusing on trying to sequence the recovery correctly. The last of the 500s was pretty brutal, but I was not in the mood to bail on any more intervals.
Workout Summary - media/20180314-1230360o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|08981|40:38.0|02:15.7|182.8|21.6|156.4|177.0|10.2 W-|08000|30:36.0|01:54.8|235.5|23.0|155.4|177.0|11.5 R-|00985|10:01.0|05:05.4|022.0|17.2|159.3|177.0|08.3 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|02000|08:19.0|02:04.7|179.3|18.2|133.5|146.0|13.2 - wu 01|01500|05:37.8|01:52.6|248.6|23.8|157.6|170.0|11.2 02|01500|05:33.5|01:51.2|254.1|24.0|167.2|175.0|11.2 03|01500|05:55.4|01:58.5|216.2|24.0|169.0|177.0|10.5 - HD! 04|00500|01:43.4|01:43.4|316.2|27.8|160.4|174.0|10.4 05|00500|01:44.0|01:44.0|310.8|27.1|160.5|174.0|10.6 06|00500|01:43.6|01:43.6|313.7|27.9|159.3|171.0|10.4
Next time, I think I can get this one on target.
Tomorrow: I am flying off to San Francisco first thing in the morning. I have meetings in the afternoon and a dinner. Then I head home Friday morning. I will take a rest day tomorrow and try to a quick session in the hotel fitness center before I fly home.