Today’s session was a Pete Plan speed pyramid, like the one done on December 4th a few weeks ago in the previous training cycle. Only this time I didn’t scratch it and it went like it was supposed to. If you look at the result of this session on Dec 4th, the target rate for the first three intervals was the same as today’s target rate: 1:50.6 but the overall average for 7 intervals that time was 2:03.9 because there were problems and I backed off very early in the session.
This time, everything felt normal and so the first three intervals were done at the target pace of 1:50.6 and the last 4 were each done at a faster pace: The first and longest of the last 4, the 1,000 meters, was done at 1:49.8, the next one (750 meters) was done at 1:49.7, followed by the 500 meters at 1:48.7 and finally the 250 meters at 1:46.0.
The overall average for all 7 intervals of the speed pyramid was 1:49.7 and so that will be the target pace for the first 3 intervals of this seven-interval set when it is done again three weeks from now in the next training cycle.
The intervals were preceded by a mild warmup of 10 minutes duration.
Happy trails to you.