Last time I did this pyramid it left me a whimpering wreck. Today was not quite so bad in the whimpering department but it is still a very, very tough session.
The idea is 250/500/750/1000/750/500/250 with 1:30 rest per 250 after each session.
My target was 1:38.9 overall and I fluffed this by doing 1:39.8 on the first two! I also realised that the first rest in the RowPro session was 1 minute too short - and this might explain some of the pain from last time. I found the 1,000 and following 750m very very hard indeed.
Anyway, this is the result (last time in brackets):
Average 500m split m
1:39.5 (1:37.9) 250
1:39.8 (1:38.0) 500
1:38.4 (1:37.9) 750
1:39.5 (1:40.6) 1,000
1:39.0 (1:40.9) 750
1:36.5 (1:37.6) 500
1:32.3 (1:35.0) 250
1:38.4 (1:38.9) 4,000
Overall I was 8 seconds faster than last time. If I get the splits right next time I might find it easier?
Metres today: 8,000
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