2 x 30′ / 5′ rest Threshold

So, a slight change in plan. I was supposed to do 4 x 15′, but I found the idea of trying to beat 8K twice in a row.  I thought it had a certain badass-ery to it that was more motivating.

New Plan:

  1. 2 x 30′ / 5′ rest
  2. pace 1:52.5 (8k target)
  3. rate: free rate probably around 26

Screen Shot 2015-11-22 at 2.11.40 PM

Screen Shot 2015-11-22 at 2.12.00 PM

Workout Summary - Nov 22, 2015
--_|_Total_|_-Total-_|_--Avg--_|_-Avg-_|_Avg-_|_-Avg-_|_--Avg--_|_-Avg_|_-Avg
--_|_Dist-_|_-Time--_|_-Pace--_|_Watts_|_SPM-_|_-HR--_|_-%HRR--_|_-DPS_|_-SPI
--_|_20476_|_79:00.0_|_01:55.7_|_225.7_|_24.2_|_154.7_|_ 78.5% _|_10.7_|_09.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00995_|_04:00.0_|_02:00.5_|_199.8_|_21.0_|_118.3_|_ 52.7% _|_11.9_|_09.5
02_|_08104_|_30:00.0_|_01:51.1_|_255.5_|_25.6_|_157.2_|_ 80.3% _|_10.5_|_10.0
03_|_01035_|_05:00.0_|_02:25.0_|_114.8_|_18.8_|_126.0_|_ 58.1% _|_11.0_|_06.1
04_|_08006_|_30:00.0_|_01:52.4_|_246.3_|_25.9_|_162.4_|_ 84.0% _|_10.3_|_09.5
05_|_02336_|_10:00.0_|_02:08.4_|_165.3_|_19.1_|_143.2_|_ 70.4% _|_12.2_|_08.7

1st 30 minute piece - 5 minute splits
02_|_01347_|_05:00.0_|_01:51.4_|_253.2_|_25.2_|_140.1_|_ 68.1% _|_10.7_|_10.0
03_|_01345_|_05:00.0_|_01:51.5_|_252.3_|_25.4_|_154.4_|_ 78.3% _|_10.6_|_09.9
04_|_01341_|_05:00.0_|_01:51.9_|_249.9_|_25.4_|_157.3_|_ 80.3% _|_10.6_|_09.8
05_|_01347_|_05:00.0_|_01:51.4_|_253.3_|_25.6_|_160.6_|_ 82.7% _|_10.5_|_09.9
06_|_01347_|_05:00.0_|_01:51.4_|_253.3_|_25.6_|_162.9_|_ 84.3% _|_10.5_|_09.9
07_|_01378_|_05:00.0_|_01:48.8_|_271.5_|_26.6_|_167.5_|_ 87.6% _|_10.4_|_10.2

2nd 30 miute piece - 5 minute splits
09_|_01313_|_05:00.0_|_01:54.2_|_234.8_|_24.8_|_146.3_|_ 72.6% _|_10.6_|_09.5
10_|_01325_|_05:00.0_|_01:53.2_|_241.0_|_25.2_|_159.3_|_ 81.8% _|_10.5_|_09.6
11_|_01325_|_05:00.0_|_01:53.2_|_241.3_|_26.0_|_162.5_|_ 84.0% _|_10.2_|_09.3
12_|_01325_|_05:00.0_|_01:53.2_|_241.0_|_25.8_|_164.4_|_ 85.4% _|_10.3_|_09.3
13_|_01337_|_05:00.0_|_01:52.2_|_247.7_|_26.0_|_167.3_|_ 87.4% _|_10.3_|_09.5
14_|_01381_|_05:00.0_|_01:48.6_|_273.4_|_27.4_|_173.2_|_ 91.7% _|_10.1_|_10.0

I started with a 4 minute warmup, then right into the first 30′ piece.  I got halfway through it and I knew that 8000 was easily in the bag so I kept going at the same pace.  With about 5 minutes to go, I saw that the projected finish was around 8050 or so, so I got carried away chasing the split down to try to get the projected finish to 8100.  I really had to drop the hammer in the last minute to make it.

After that, I was spent.  I paddled through the rest and told myself it was OK to just row out the second piece at 1:55.  When I started, 1:54 actually felt kind of OK, so I held that for the first 5 minutes.  Then I pushed it a bit further and tried to keep the pace bouncing between 1:53 and 1:54.  With 10 minutes to go, I could see my projected finish was around 7900, so I started to push a bit more.  By 5 minutes to go, I was around 7950, so I needed to push harder, and held around a 1:50 split for the first couple minutes which had me at 7980 with about 1:30 to go.  So, I pushed the splits down to until I saw 8000 on the screen, then a bit faster to get some insurance on the distance.

I enjoyed the happy ending cool down after.  This felt harder than the HR suggests.  Maybe it was the wonderfully cool room (around 60F).

I ranked the first piece.  25th of 715 (97% percentile).  I have a bit more in the tank if I do an all out 30′.

Tomorrow:  4 x 20′ and maybe a second 30′ session.

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2 thoughts on “2 x 30′ / 5′ rest Threshold

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