The final week before the big competition is all about final sharpening, mental preparation and confidence. The temptation is to train too much, too hard and too fast.
Monday 20th October:
20 x 100m / 80sec rest. 2k warm up @ 1:50 / 25, then drag to 150:
1:20.3, 1:20.8, 1:21.0, 1:19.9, 1:19.9
1:20.1, 1:19.9, 1:20.2, 1:20.5, 1:20.4
1:19.8, 1:20.3, 1:19.6, 1:19.4, 1:19.8
1:18.9, 1:19.3, 1:20.0, 1:19.9, 1:19.6
Total 2k = 5:20.1 / 1:20.0 / 50
active rest = 3470m
It is all about the training effect from that session. Flat out acceleration each rep, long rest to keep the CV effort fairly low. This type of session really pays when it comes to the final sprint in a 2k, and I believe can make as much as a couple of seconds difference to the 2k time just in that final 200m sprint.
4 x 1200m / 4min rest
Target = 1:39.9 for 3, fast for the last
3:59.7 / 1:39.8 / 30
3:59.7 / 1:39.8 / 30
3:59.4 / 1:39.7 / 31
3:41.7 / 1:32.3 / 36
Totals: 4800m = 15:40.4 / 1:37.9 / 31
I think just about a perfectly executed session for my final hard session before the race. The pace is the same as I generally do for middle distance reps, but the duration of the reps a little shorter (normally 5+ minutes). But like last week I decided to hit the final rep hard and see what I could do. Last week the final rep was a 1k at 1:32.6, so I expected with a 1200m to be slightly slower. But I went out hard, pulled hard through the middle, and finished pulling hard. It doesn’t get better than that, 1:32.3 for a standalone 1200m feeling like that would be a good confidence booster, doing it after 3600m at just under 1:40 pace is great.
So what is the plan going to be for BIRC? Obviously 1:32.3 would be perfect if I could hold that for the full 2k, a sub 6:10 would be good enough to retire on. I am absolutely on form to pb now (6:11.8) and so that has to be the aim. BIRC is generally not the ideal place for fast times, but I always perform better in competition than the gym. So the plan will be for a cruise pace of 1:33, following 5 hard strokes at the beginning. I will try to keep the average close to 1:33.0 (pb pace) if I can, but I won’t panic if I see a few 1:34′s. I will keep the stroke rate high throughout, probably aiming for 35spm. I can take up to a second off the average in the last 500m if I need to, but if all goes to plan that won’t be necessary.
Ok = sub 6:16, happy = sub 6:11.8, extremely happy = sub 6:10. I will pace the race to be on pb if there is no sprint finish left, and so sub 6:10 if there is a good sprint finish in there still.