Today’s session was done offline because it was a set of intervals and those cannot be scheduled online and have them all in one session.
For today’s Pete Plan installment, the session was 5 intervals of 1,500 meters each, with 5 minutes of active rest after each interval. The first four 1500m intervals were done with a target pace of 2:01.7, which was the pace of my season best 10K. The last of the 5 intervals was done “as fast as I could,” according to Pete Plan guidelines. But since Pete didn’t spell out precisely how to go about that, I chose the approach of mentally subdividing the last 1500 meters into 3 splits of 500 meters and did the first 500 at a pace of about 1:59-2:00, the second 500 at about 1:55 and the last 500 at about 1:50 until there were about 200 meters remaining, during which I tried to go as fast as I could go and raised the pace up to around 1:45 or a little faster at the very end.
For a warmup before the intervals, I rowed easy for 4 minutes. For a warm down afterwards, I used the last 5 minutes of active rest and rowed very easy.
The average pace for all five of the 1,500 meter intervals was 2:00.3/500m. That average pace will be used for the first 4 intervals in the second cycle of this Pete Plan, 3 weeks from now.
Happy trails to you.