Today’s session was one of the fun times: 4x2K R5:00. The pace target for the first three intervals was 1:59.5, which had been the overall average for this session in the previous cycle. The final interval was done at a pace of 1:55 for the first 1,500 meters and then faster for the last 500. Overall resulting average pace was 1:58.1/500m and that will be the target pace for the first three intervals next cycle.
There was no warmup, DF was 135, straps were loose and there was a 10 minute warm down.
Happy trails to you.