Hilary Duff, "Wake Up"
WX at 0900: 64.0 (17.8), DP 57.9 (14.4), BP 29.77 (1008), NNW 21 overcast, RH 80%
Odometer 1: 408.5mi
Z4 intervals.
The run to the gym was unexpectedly fast - and today's workout on the Concept was 2000m intervals, initially with a 1000m break, then with two 500m breaks in between.
I deliberately did not check splits, but was able to hold sub-2:09/500m pace. My strongest interval was right after the 5500m mark, where I was holding right around 2:05-2:06/500m.
Drag factor was around 112. Screwing around with drag factor, and knowing how to use it, I can train a bit smarter. I realized that when the drag lever was set to 4 rather than the 7 at which I normally set it. My other intervals were around the 2:07-2:10/500m mark with my breaks as high as 2:30/500m to as fast as 2:16/500m.
My hamstrings were burning today...but I need to do a more deliberate 10,000m time trial rather than just doing intervals. The short-term standard is to be able to spin under 2:10/500m for a 10,000m time trial - consistently. I think this is doable; I even think it could get as good as 2:05/500m...so long as I work on it. I may shift my training focus to spinning this fall just to see what happens...particularly since I have a physical fitness test coming up in about three weeks.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:09 12:09 08:44 08:44 1.39
1.39 25:28 13:19 09:35 09:10 2.78
10,000m on Concept2 Model C: 44:00
No comments:
Post a Comment