Into week 2 = 4 x 800m / 3:30 rest
Posted by thepeteplan on September 10, 2013
Into week 2 of the BIRC build up plan now. In week 1 the speed session was 6 x 600m / 2min rest in which I managed a 1:36.1 average pace at 33spm. The reps today were 33% longer at 800m each, but in turn the rest was also 90second longer than on the 600m reps last week. On speed reps like this any increase in rep distance does make the session that bit harder though, unless the rest periods are disproportionately longer. However, I expect to make fairly rapid gains over the initial few weeks of this new plan, and therefore aimed for the same pacing pattern as last week’s 600m reps.
4 x 800m / 3:30 rest:
2:35.0 / 1:36.8 / 33
2:34.8 / 1:36.7 / 33
2:34.3 / 1:36.4 / 33
2:30.4 / 1:34.0 / 34
3200m = 10:14.6 / 1:36.0 / 33
All in all a good solid session. A marginally faster average pace at the same stroke rate.