Danish 1500's, a step too far today

The Danish 1500′s were perhaps a bad choice of session today. I wasn’t feeling in top form before I started, so should have chosen an easier session. It’s a mentally tough session this one when you’ve been used in the past to doing 1 or even 2 less reps on the same session – this makes it seem a long way!

6 x 1500m / 5min rest:
4:59.9 / 1:39.9 / 30
4:59.8 / 1:39.9 / 30
5:01.1 / 1:40.3 / 30
5:05.9 / 1:41.9 / 29
5:14.0 / 1:44.6 / 28
5:07.3 / 1:42.4 / 29

30:28.0 / 9000m / 1:41.5 / 29

The results tell the story. I kept to target for 2 reps. Rep 3 would have taken a little too much effort so I let it slip over the 1:40 to make sure I could carry on further. At that point I was only half way through the session, so needed to slow down on rep 4. I had pretty much nothing left then, so needed a bit of recovery on rep 5. I think I was lacking energy a little due to not eating or drinking enough during the day. So rep 5 was mostly rowed through at 1:45, as one thing I didn’t want to do was stop before the end of the intended session. The final rep was then started at 1:45 and gradually negative split, mentally easier as I knew the session was over at the end of that one.

I have definitely found the current limit on the Danish intervals, but I would have been closer to target if I was feeling fresher and better fuelled today, as it felt much harder than the 7 x 1250 session from the first stroke.

Tuesday:

 

Weights – cleans, barbell rows, benchpress, biceps and triceps.

Monday:

As I’ve not really rowed sub 1:40 pace since Boston I thought I’d better try to force some sort of speed work on myself with Basingstoke coming up in 2 weeks. Without speed work the 2500m will be a 1:40 paced cruise with a sprint finish. With speed work it might still be, but the sprint finish will be faster.

The Rugby Test:

1k = 3:09.9 / 1:34.9 / 32
3min rest
750m = 2:22.4 / 1:34.9 / 32
2:30 rest
500m = 1:34.9 / 32
2min rest
250m = 47.5 / 1:35.0 / 30
2min rest
750m = 2:21.7 / 1:34.4 / 32

Totals: 3250m = 10:16.3 / 1:34.8 / 32

1:35′s feel pretty alien at the moment, so I don’t think I’ll be seeing them in the 2500m in Basingstoke.

Sunday:

It was to be a half marathon but I was feeling pretty dehydrated approaching 60mins as the gym was really hot today, so I decided to call it a solid 60mins and stop there.

60mins = 16124m / 1:51.6 / 25
2500m splits:
1:51.8 / 25
1:51.7 / 25
1:51.8 / 25
1:51.7 / 25
1:51.6 / 25
1:51.5 / 25
1:51.6 / 25 (last 1124m)

Didn’t want to overdo it after the hard 1250′s yesterday, hence keeping the stroke fairly light and stopping before getting too dehydrated.

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