Three minutes rest.
Rate capped at 24.
Yesterday’s 30r20 had moved the benchmark.
Today was about seeing whether the next layer of the pyramid would move with it.
The result:
8,000m
29:20.6
1:50.0/500m average
r24
The splits:
7:24.2 — 1:51.0 — HR 152
7:22.1 — 1:50.5 — HR 157
7:20.1 — 1:50.0 — HR 162
7:14.2 — 1:48.5 — HR 169
One of the main things I wanted to work on today was maintaining the pace through each rep.
Not blasting the first few hundred metres, fading in the middle, then trying to rescue it with a hard finish.
Pick the pace.
Sit on it.
Get used to the grind.
That sounds simple enough until you’re halfway through a 2k and your head starts offering you all sorts of reasons to back off.
There were definitely a few mental battles in there today.
But that was part of the point.
Hold the pace when it starts to feel uncomfortable.
Stay patient.
Keep the rate where it should be.
And trust the work.
The overall progression between reps was exactly what I wanted too.
No mad first rep.
No hanging on by the third.
Just controlled pressure, then a little more, then a proper last one.
Compared with the last 4×2k on 20 October, which averaged 1:53.0, today was 3 seconds per 500m quicker across the full 8k.
That’s a serious move in a couple of weeks.
And it fits the old Q-Power idea nicely.
Build the base wider.
Then the layers above it start to rise.
Yesterday the 30r20 moved.
Today the 4×2k moved with it.
That’s the knock-on effect I’ve been waiting to see.
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