4x1K vs 8x500M question

[kipkeino68]

I'm comparing two recent workouts and trying to determine what I need to work on. (speed vs endurance)

8 x 500M @ 2k - 1.8 with 2 min rec, 27 s/m

4 x 1000M @ 2k + 0.4 with 4 min rec, 31 s/m

Thanks for any insight.
Bill

[PaulS]

That's quite a large change in stroke rate. Why did you do the 500m at a lower SR than the 1k's? What Rate did you use for your 2k?

[kipkeino68]

my most recent two 2K/s average 32s/m

[hjs]

I'm comparing two recent workouts and trying to determine what I need to work on. (speed vs endurance)

8 x 500M @ 2k - 1.8 with 2 min rec, 27 s/m

4 x 1000M @ 2k + 0.4 with 4 min rec, 31 s/m

Thanks for any insight.
Bill

It looks like you powered though your 500m. The low rating on these certainly slowed you down. 1000m look ok. Overall this tells you have a better 2k in you then your current one.

[PaulS]

my most recent two 2K/s average 32s/m

Then it looks like either a technical or endurance defficiency. When you "Trade rate for pace" you come out on the wrong end of the trade. You should always get a faster pace for a higher rate, otherwise there is little to no point in taking the rate up, is there? You not only take more strokes per minute, but more minutes to get the job done, a double whammy.

[kipkeino68]

Thanks hjs and PaulS.

Its probably a combination of technique and endurance.
I think that I start with very good form and and it slips as I get tired.

My recent 10K is 2K + 11 @ 26s/m