Rod wrote: ↑January 21st, 2019, 6:10 am
Two Pudding Kid wrote: ↑January 20th, 2019, 9:13 pm
Is this meant to be done at 2k pace or 2k+1?
It's neither of those Susan, I find that for me it comes out at around current 2k potential
minus 3 to 4 seconds (assuming static starts).
Cant help thinking you are both saying the same thing in a different way...so hopefully agree. Susan's 2k +1 pace prediction would suggest Rod's 2k pace would be 1:42.6 giving a 6:50.4 2k or 3 or 4 seconds quicker than the SB.
Whatever....very nice sprinty sessions there folks - regardless of the specifics they say to me targets are going to be hit - well done!
I'm very envious as I'm currently floundering. I see it as a mental issue - no fight when it gets tough at the halfway point, but there are two excuses to feed my mental fragility. First is the aftermath of blood doning - always b*****s me up for a while. Second is a change of regime over the last 6 weeks or so. I used to do my SS sessions reasonably quickly which typically meant I was above UT HR by half way if not before. I've now slowed the pace down by 5 or 6 seconds and work with an HR cap in the 130s. Its way too soon to see any benefits aerobically, but I wonder if its already affecting my lactic tolerance. Whatever, its an embarrassing list of failures to report after the highs of the first couple of sprints on my new erg!
15/1 20min @20spm. Mental cock up because I wanted to do it all at 2:02 pace but failed to predict that that would required a 20' 20" session to make 5k. Doh! That aside, hit most of the numbers spot on for 4919m.
16/1 Dumbbells and 8k @ 20spm with HR cap <140 in 32:59.9
17/1 4x1k 3:30r. Should be doing these <1:45. Got half way through the first and knew I couldn't. Slowed to 1:48.1 - so new target of 1:48.1 ! Managed the second, missed the third, slightly faster last for a 1:48.3 overall. B****r!
18/1 5x2k r2 @20spm HR cap <140 Managed 2:00.0; 2:01.0; 2:02.0; 2:02.0; 2:01.9 - happy with that.
19/1 AWL Pyramid trying to harden me up a bit. Didn't work! Bombed in the middle but recovered to 1:50.5 avg pace - which is about 1 sec too slow!
20/1 Dumbbells and 8k @ 20spm with HR cap <140 in 32:52.2
21/1 10x1min 1r Moderated target to 303m per rep. Managed first 5 ...then bombed! 3003m total with reps 7,8,9 being very poor.
Hopefully I'll make up the red blood cells soon and be firing on all cylinders again.
Nice going by the way!
. I seem to be making a habit of making silly mistakes, and not proof reading and correcting them.
. Btw how did you come up with 1:54 as a sensible pace to start at?
. Annoyingly the 'below the line' 'split' showed 295m so it was pretty close to an improvement. Anyway enough to lead this year's C2 60+ womens's heavyweight rankings but some way off what Carol has done as a lightweight 
.
, 2:10.7. Yep its 'orrible, athough probably not quite as bad as Decembers 5 x 750 r2:30 - measured on heartrate and the feeling of likely to puke factor