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20 x 1 Minute Reps

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 2)

60 Seconds @ Fast Pace (RPE: 9)
60 Seconds Recovery
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Another very simple session. 60 seconds on, 60 second walk or static recovery. Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

Very unlikely I’ll be there as still resting from The Amble. If you wanted to switch it to distance, 20 x 200 metres would be fine. Although we will be doing that again in a few weeks, but it’s probably an ideal session to keep working on that stride length. Hopefully not as hot as last week either.

simon-linklater

Coach Simon

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ENJOYMENT

RPE

👊 Nailed my target

PACE

Bloody hell! That was a tough one today that probably wouldn’t have been completed without Rachael and Lindsey. I would confidently say that was possibly one of the hardest track sessions I’ve done so far. Annoyingly my Garmin seems to have recorded the whole session as one including the recovery breaks. I wish I was better with technology 😂 If you look at Rachael’s splits I would guess mine were pretty similar although she was always just a little behind me on both reps. Average cadence of 108 spm but a max of 210, average stride length of 1.19m over the 20 reps I’m pleased with. I’ve just found my average pace for the 20 reps was 6.56 with only 3 out of the 20 were over 7.00 and we did stick to the 60 second recovery window on all but a couple of them, not too shabby I hope🤞
Andy Alabaster
It’s a tough session that one, really pleased you had that company as would have been brutal doing that solo. I think that might have just been a bit of a shock to the system having not done many shorter reps at pace for a while and those recoveries after quite stingy. Good to see that stride length comfortable over 1.1 metres. I think these shorter reps will definitely help improve that. Fantastic work Andy. A really good session banked and will no doubt help nudge that fitness back in the right direction again.
simon-linklater

Coach Simon