- On slides
- 20 minute warmup with power 20s at race pace
- 2K test
- Time target: 6:48
- Pacing: Flat pacing at 1:42
- Rate: 32 to 34
- 20 minute cool down
6:50.4…Not terrible, but not as good as I could have done. I had a little breakdown around 800 meters. I was fully prepared for “the wave”. When I do more speed work, I get used to the crisis moment that hits around then. Kind of a combination pain, chills, nausea, drowning feeling that passes over the course of about 10 strokes. Anyway, it hit me hard today and I paused before I really knew what was going on. I started going again almost immediately and finished without any more drama. Kind of a lame and it definitely cost me about 3 or 4 seconds off the time.
But as a marker for the start of the indoor season, it isn’t so bad. I ranked it for fun and it’s 18 out 778 in my age group (97th %-ile). I think with a month or so of base work, and then a couple months of sharpening, taking 3 seconds off my splits is entirely feasible. I’d like to build a plan to be within striking distance of my 2K PB by the crash-bs.
Tomorrow: 3×20’/1′ steady state at 190W.