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The Pete Plan blog

Archive for August 5th, 2011

5 x 2k / 2min rest

Posted by thepeteplan on August 5, 2011

Today’s fun session was a 5 x 2k / 2min rest. The session guidelines I set for this one were to use the first and last as warm up and cool down (at a set pace target), then the middle three were to be done hard, and at fairly low stroke rate. For myself I decided to aim for roughly 20,22,24spm for those middle three reps, and push it at such a pace that I could hopefully just hold the pace as the rate went up each rep.

5 x 2k / 2min rest:
7:37.5 / 1:54.3 / 23
6:59.6 / 1:44.9 / 21
6:59.6 / 1:44.9 / 23
6:59.5 / 1:44.8 / 25
7:36.0 / 1:54.0 / 23

Totals: 36:12.2 / 1:48.6 / 23

As sub7 was an obvious target for rep 2 after the first minute or so that became the pace target for the hard middle three reps. I slipped 1spm over where I intended to be for each rep in order to hold on to the pace, but a good session overall and lots of effort going in to those middle 3 reps.

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