I haven’t done any “speed” intervals for quite a while, so thought it was about time I did something at pace. I didn’t fancy the standard sessions like 8 x 500, or the 1min reps some people had done lately. I quite fancied doing a 1k hard, but that doesn’t make a full session. So what I decided on in the end was to set a variable interval session up consisting of 1k hard, then off 2min rests a ladder up from 100m in 100m steps trying to match the pace of the 1k and see how far I could get. As long as you set enough reps there comes an inevitable blow up at some point, hence why it is potentially the worst interval session ever.
It’s funny how if you convince yourself something is submaximal you don’t have any doubts about achieving it, so I decided to do a 2:59.9 for the 1k as an ambitious sub max target, and see how far I’d go from there.
10mins warm up = 2745m / 1:49.9 / 25
1000m = 3:00.0 / 1:30.0 / 36
100m = 18.0 / 1:30.0 / 37
200m = 35.7 / 1:29.2 / 37
300m = 53.8 / 1:29.6 / 37
400m = 1:12.8 / 1:31.0 / 35
500m = 1:34.9 / 32
Totals: 2500m = 7:35.3 / 1:31.0 / 35
The 1k felt pretty good, but of course it was reminisant of the 4 x 2k session again where I tried to make the first rep too accurate so got 0.1 too slow! Oh well there is nothing different in the training effect, just the mental thing of seeing sub3 on paper. The 100m actually finished at more like 1:29.7 on the monitor, but 18.0 is rounded to 1:30.0 by the PM3. It is obvious it was getting too tough by the 400m by the drop in rate and inability to hold the pace any more. I thought I would do the 500m rep still then call it a day there. Good enough session overall, and better than just doing the 1k.
7.20am in the garage, as it was the only free time yesterday.
41mins = 11008m / 1:51.8 / 23
10min erg, 15min run, 20min stepper, abs and press ups, and a few lengths of the pool. Just a nice mixed aerobic session.