16 x 250m – speed work
Posted by thepeteplan on January 25, 2012
Tonight was my final session in The Gym in Liverpool One before I head back south tomorrow for good. I last did this session on 1st October when Eddie Ventress first came over to Farnborough for a session. That time I negative split down from a 1:33 start, and pushed completely maximally to catch up with Eddie’s average by the end. I wanted to even out the splits this time and rather than do 3 slower than 1:30 do all reps sub 1:30 with a fast last if there is anything left.
16 x 250m / 90sec rest:
1:29.8 / 37
1:29.8 / 36
1:29.8 / 37
1:29.8 / 36
1:29.8 / 36
1:29.6 / 36
1:29.8 / 37
1:29.6 / 36
1:29.8 / 36
1:29.8 / 36
1:29.0 / 36
1:29.8 / 37
1:29.8 / 37
1:29.8 / 36
1:29.2 / 38
1:26.6 / 39
4k = 11:55.9 / 1:29.4 / 36
A tough session this one. Felt good after 4, felt hard after 8, got distracted on 11 and ended up going a bit fast, increased the rate on 15 to go a bit quicker, pushed hard on 16 and just kept the starting rate up though the rep. Had I kept the rate at 36/37 I don’t think I would have gone really any quicker on the last 2 reps.
It is a good sharpening and training exercise for us, but you can’t read too much into the pace of the 250s as to 2k potential – it varies a lot between different people. Good training effect though.
