10k in reps, harder than planned!
Posted by thepeteplan on April 12, 2013
Today was to be 5k paced reps, and I couldn’t decide between 600m, 750m or 1k reps. So I thought I’d do something different and do a pyramid from 500 up to 1k, then back down to 500m. Then I decided while I’m doing that I may as well stick the 100 to 400m reps on the start and end. I knew it was going to be a little longer than the usual 6k for these type of reps, but didn’t bother working out how much longer when I decided on the session while doing my 5min warm up before it!
1min rest between all reps, which feels like way too much for the first few reps, and way too little for the long reps in the middle. The target was just slightly too fast for this session.
All reps with 1min rest between:
100m = 1:41.5 / 30 / 20.3
200m = 1:41.5 / 30 / 40.6
300m = 1:41.8 / 29 / 1:01.1
400m = 1:41.7 / 29 / 1:21.4
500m = 1:41.9 / 29 / 1:41.9
600m = 1:41.9 / 29 / 2:02.2
700m = 1:41.8 / 30 / 2:22.6
800m = 1:41.8 / 30 / 2:43.0
900m = 1:41.8 / 30 / 3:03.4 <– Already 4800m to this point
1000m = 1:42.8 / 30 / 3:25.7 <– Slowed pace by 1sec, now 5800m so normal total session distance
900m = 1:42.9 / 30 / 3:05.3
800m = 1:42.9 / 30 / 2:44.7
700m = 1:56.8 / 25 / 2:43.6 <– Threw up in my mouth a little pre rep, had to paddle
600m = 1:42.8 / 31 / 2:03.4
500m = 1:41.9 / 31 / 1:41.9<– Reps short enough to build pace from here
400m = 1:40.8 / 31 / 1:20.7
300m = 1:36.8 / 33 / 58.1 <– getting easier rep to rep even with increasing pace
200m = 1:29.5 / 37 / 35.8
100m = 1:25.0 / 42 / 17.0
10k = 34:12.9 / 1:42.6 / 30
All the way to the 900m rep under 1:42 pace was a reasonable achievement, and at that point I couldn’t see me making it to the end of the session if I tried to push that pace still. So I took a 1sec step back from the 1k, aiming to get through a couple more reps then start to build pace. After the 800m my lunch threatened a reappearance, and 1min rest isn’t long to swallow what comes up, so I decided on one paddled rep to recover. Overall not a bad session I think, though the slow rep hits the average enough to make it not look great overall.