Grobi wrote: ↑Sun Jan 14, 2018 3:25 pm
Good luck with it Jon! So far you've done everything right: you got your excuses in, you lulled Dave and Ian into a false sense of security, now show them how this ctc is done properly!
No chance of catching those guys, but a big improvement over what had been previously a truly dire row (figures in brackets are delta from last so-called row).
I set off with a target of 1:55 for the 1k intervals, and 50 seconds to complete each 250m. Results below - slightly off on the 250m intervals, but pretty consistent overall, and reverse splits for the 1k.
3:50.3 1,000m 1:55.1 (+3.1 improvement - already worried I have gone out too fast!)
0:51.6 250m 1:43.2 (-2 - no panic, this is about pace!)
3:49.6 1,000m 1:54.8 (+5.6 - now you're talking!)
0:51.3 250m 1:42.6 (+2.4 - that pacing is paying off)
3:49.3 1,000m 1:54.6 (+7.2 - very happy, and still below HR Max)
....giving a time of 13:12.1 compared to previous time of 13:48.3. Way more than I really hoped for. Now, where's that well earned beer