Quote:
Originally Posted by Montecore
9/9
AT - 2x12'/8'r (1:20 on @24 spm, 0:40 light)
12'_1 - 3054m/1:57.8/~23 spm/181 MHR
12'_2 - 3009m/1:59.6/~23 spm/188 MHR
r6413m (12' warmup + 16' rest)
10/11
AT - 2x16'/8'r (1:30 on/:30 off @24 spm)
16'_1 - 4120m/1:56.5/~23 spm/179 MHR
16'_2 - 4059m/1:58.2/~23 spm/180 MHR
r11304m (20' warmup + 8' rest btwn intervals + 20' cooldown)
1:52-1:54 for the 1:30 intervals, 36 strokes per interval.
Fair bit of improvement here; went about as fast as last time, but longer (1:30 on vs 1:20, 16' vs 12'), and at a lower max HR. Felt much more in control here and didn't feel like death at the end. Altered my warmup and felt a lot fresher. Happy with this one.