New Speed Work / Tempo Run Hybrid

Today we did our cardio workout, but instead of doing 1 km repeats or a 6 or 8 km tempo gallop, I did a bit of a hybrid: 400 m. gallop repeats with a 100 m. canter rest in between each repeat. Here are my paces:

401 m. – 1:59/km pace
94 m. – 2:30/km pace
401 m. – 1:53/km pace
118 m. – 2:21/km pace
421 m. – 1:57/km pace
109 m. – 2:02/km pace
389 m. – 1:42/km pace
108 m. – 2:08/km pace
412 m. – 1:53/km pace
107 m. – 2:04/km pace
447 m. – 1:43/km pace
147 m. – 2:11/km pace
410 m. – 1:56/km pace
111 m. – 2:07/km pace
426 m. – 1:42/km pace
129 m. – 2:06/km pace
420 m. – 1:55/km pace
106 m. – 2:09/km pace
422 m. – 1:47/km pace
332 m. – 2:23/km pace
437 m. – 1:49/km pace

In total, we did just shy of 6 km in 11:57 — an average pace of 1:56 (so, Prelim level, on average).

My Intermediate level pace is to be 1:49 — but because I’ll slow down at each fence, we need to be faster than that between fences — ideally 1:40/km., in my view. It’s interesting, above, how little we seem to slow down during the 100 m. rests. That is because it takes some time for us to slow down when we stop the tempo gallop. It can easily chew up half the 100 m. rest break.

So, not a bad pace. Gamble was certainly tiring at the end, but he was still able to keep Intermediate pace without any challenges.


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