Peaking Session

Tough, tough session today, a step up from the last sessions in target pace. Truth be told this session I'd only use when I have a race coming up.

Decided on Stories Field as the venue just to get some realistic testing in. Still think Battersea Park is worth a few secs / mile. 

This session is the last big session in the lead up to Battersea so hopefully it pays off with some improved fitness !!

Warmed up, from the car park on the usual Parkrun warm up loop. 2k at 7.09/mm and feeling really good. HR was 137 bpm for that which is really strong and a positive sign that conditioning is getting much better.

Few drills, felt a big bleugh about the 24 odd minutes coming up.

First rep. 2km at 10k pace.

Started and got the power locked in early. Felt good but last 400m or so was a little draggy. Decent wind for the 2nd half which was a shitter. 2k in 6.53 (5:31/mm) 159 bpm avge 165 max 313w. 90 sec recovery.

Second rep. 1 mile @ 5k pace.

Started strong, had wind behind first 200m then got the windy stretch out the way. Pace was reffy on the bottom turn for about 20 secs. Last 200m or so wasn't great as I held on. Mile in 5.21 163 bpm 171 max 322w. 2 min recovery.

Third rep. 1200m @ 5k pace.

Shit, this was a struggle. Tried to relax and keep at 5k power but faded massively last 100m or so. 1200m in 4.05 (5.25/mm) 161 bpm 169 max 316w. 2.30 recovery.

Fourth rep. 800m @ 3k pace

Felt much better and ran pretty strong throughout this one. Think mentally the time helped but more likely increased recovery (thought I was going to yack before this rep). 800m in 2.34 (5.08/mm) 157 bpm 168 max @ 327w. 90 sec recovery

4 x 60s on and 60s off @ 3k pace

1 min @ 5.20/mm 312w

1 min @ 5.05/mm 322w

1 min @ 5.13/mm 318w

1 min @ 4.54/mm 330w

Cool down - 2 miles at 7/mm.

Looking like I hit a really strong session. I know some of those paces are quicker than stated as that's just the nature of GPS on a loop. Even looking at the mile in 5.21 - that's less HR, less power and more speed than last 5k race so massively positive news PLUS that was solo on a windy cold day.

The shorter reps power are skewed by Stryd not picking up for 10 secs or so (the last one was 355w for last 50 secs)

Actually, looking at heart rates on the intervals there is so much headway there to run quick. I'm not 100% but the 800m rep in particular is very strong especially after 4.8k of intervals already. I still think key now is leg turnover and getting my legs adapted to running much quicker than target pace so it feels more relaxed than pushed.

100% I wouldn't fancy doing that session too often as it's pretty brutal. Key now is to recover from that. Have a shakeout planned tonight but not sure I can get going without overloading fatigue (legs are very very tired) so may can that and just run tomorrows double easy as planned.

I'd repeat this session on a regular loop but would keep the first rep to hm and the 2nd to 10k before progressing the pace down. It's one I nicked off Canova so you know that it's down cold