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20160714 Thu 8×2’TR

Today was scheduled for an 8×2’x2’TR workout. Going back to June of 2012 (6 records), I’ve averaged 1:48.8, 28.6 spm, 4412m, 9.5 spi on this one:

   date | avg pace | spm | distance | spi

06/14/2012 1:49.2 27.0 4396 9.95
07/11/2013 1:48.9 28.3 4404 9.59
04/03/2014 1:48.5 27.3 4423 10.04
08/21/2014 1:47.3 29.3 4473 9.67
01/29/2015 1:48.8 28.9 4411 9.40
07/16/2015 1:49.3 29.5 4391 9.09
01/21/2016 1:49.5 29.8 4385 8.95
Today 1:49.0 30.9 4404 8.75
My confidence was fairly low so I set a target of “less than 1:50”. IOW, I would have been happy with 1:49.9. In the warmup and first piece, confidence improved and I figured I could sustain a cruise speed of 1:50-1:51 which, after working off a six stroke start, should give me a few tenths under 1:50 and so it did. By and large, it felt reasonably good in that I was able to sustain good technique and my legs, though tired, managed to produce a bit of a sprint on the last one. See table below.
As I’ve mentioned before, I have, in my old age, evolved to using an “easier” stroke to accomplish the desired outcome. This means lower SPI, i.e. “trading rate for pace”. I try to fight this and return to the SPI of my younger days but it doesn’t seem to be happening. Maybe I’m kidding myself but I think I’m OK with this approach as long as I don’t get carried away, i.e. limit rates to that which are reasonable for the OTW equivalent of the workout.

This workout closely resembles the classic 8x500m which is a good predictor of 2K performance. As you can see in the table below, pieces average a bit over 550m. So, can I expect to be able to do a 7:20 2K? I feel like I could go faster but maybe I’m being optimistic.

Workout Summary - media/20160714-175403-RP071416-1mo.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|05919|32:00.0|02:42.2|27.1|145.3|181.0|06.8

Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
00|00550|01:59.7|01:48.8|29.1|96.3|167.0|09.5
01|00276|02:00.0|03:37.4|17.5|130.7|163.0|07.9
02|00549|02:00.0|01:49.3|29.1|147.8|170.0|09.4
03|00212|02:00.0|04:43.0|17.4|131.4|166.0|06.1
04|00550|02:00.0|01:49.1|29.7|156.5|173.0|09.3
05|00217|02:00.0|04:36.5|17.2|129.5|168.0|06.3
06|00550|02:00.0|01:49.1|29.7|160.1|176.0|09.2
07|00216|02:00.0|04:37.8|20.0|129.7|172.0|05.4
08|00550|02:00.0|01:49.1|30.3|149.7|178.0|09.1
09|00122|02:00.0|08:11.8|20.8|121.4|172.0|02.9
10|00550|02:00.0|01:49.1|30.8|159.1|179.0|08.9
11|00169|02:00.0|05:55.0|20.0|135.2|170.0|04.2
12|00551|02:00.0|01:48.9|31.2|168.0|180.0|08.8
13|00195|02:00.0|05:07.7|21.5|136.3|175.0|04.5
14|00554|02:00.0|01:48.3|32.5|164.2|181.0|08.5
15|00108|02:00.0|09:15.6|13.2|132.9|178.0|04.1
https://sites.google.com/site/mcguirkmike2/training-schedule/2016/july/0714-thu-8x2-tr/071416(1).png

The plot above is a snapshot of an interactive plot (pan, zoom, resize, etc. available at Rowsandall.com.

All these plots and the workout summary data were created at Rowsandall.com. For more information go to the website and click ‘About’.