Quote:
Originally Posted by feel wrath
8x250m 1r
Time Meters Pace Watts Cal/Hr S/M
6:16.3 2,000m 1:34.0 420 1746 34
0:47.2 250m 1:34.3 416 1731 34
0:47.2 250m 1:34.3 416 1731 34
0:46.9 250m 1:33.8 424 1759 35
0:47.0 250m 1:34.0 421 1750 36
0:47.1 250m 1:34.2 419 1741 34
0:47.0 250m 1:34.0 421 1750 34
0:47.0 250m 1:34.0 421 1750 34
0:46.9 250m 1:33.8 424 1759 36
fun interval session at/around my target 1k pace. Surprised myself a little with the average pace...went into it targeting sub 1.35, so very happy to average 1.34. could potentially have gritted out another interval or two but...first hard session after the holiday so was happy to lock in the W
the plan is to do a session like this weekly and alternate between this one and something similar like 1m on 1m off or potentially some 500s with 90 or 120 secs rest.
all to get myself used to training under fatigue at my target 1k pace
also 2k warm up, 2k warm down
had another go at 8x250m 1r for my 1k training. Improved by 5.7 secs or 1.1 sec/500 over the 8 intervals.
main differences...I attacked it more, having the confidence of a decent week's training under my belt. I managed a slightly faster rate but most importantly, I increased the drag from 132 to 140. The increased drag certainly helped to increase the wattage, albeit my legs were jelly in the final two legs.
very happy with the session
Time Meters Pace Watts Cal/Hr S/M
6:11.6 2,000m 1:32.9 437 1802 35
0:46.3 250m 1:32.6 441 1817 35
0:46.3 250m 1:32.6 441 1817 35
0:46.3 250m 1:32.6 441 1817 35
0:46.4 250m 1:32.7 438 1807 35
0:46.3 250m 1:32.6 441 1817 35
0:46.6 250m 1:33.2 432 1787 35
0:46.6 250m 1:33.2 432 1787 35
0:46.7 250m 1:33.3 430 1778 35