Shtuka wrote:
Mzungu in Iten wrote:
Sat, 23.03.2019
AM Track: 3km warm-up(15min) + 20x1k w/4'-3'-2'-1' recovery + 3km cool-down(16min) . Total : 36km in 2h17min
Splits: 2'51 / 2'49 / 2'49 / 2'52 / 2'54 / 2'51 / 2'49 / 2'49 / 2'48 / 2'52 / 2'49 / 2'51 / 2'48 / 2'50 / 2'47 / 2'48 / 2'45 / 2'50 / 2'45 / 2'40
4' - 3' - 2' - 1' recovery after each km repetition (first 5 repetitions with 4' rest, next 5 with 3' and so on, at around 5'/km pace)
PM : Rest
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Day's total 36km, altitude 2200m . Weather : AM +17C, sunny
Well, that defies comprehension. I'm pretty interested in the modulation of recovery - I've never really heard tell of something like that before, cutting the rest as the workout goes on and the speed increases.
Looks like 20x1k @ 2:49 avg, which is just under 1:59 pace. Seems pretty spectacular, I'm glad to hear Kipchoge was the only one who could manage the whole thing because it does seem like an incredible effort.
Not the perfect way to do the rest by forcing the body to cut the rest more and more instead of let the body decide how much rest is needed. Yes...I now it looks strange I criticize the training of the worlds best marathoner….but I see there is room for even more effective individual training. Cheers! And good luck to Eliud Kipchoge in London! ))) - The Magician-