SESSION REVIEW There was no prescribed session for this day, so this is an off-plan row. It can't be evaluated against a planned workout, only against the sub-7:00 target pace. INTERVAL ANALYSIS #1: 8:00 at 2:14.8, 18 spm, HR 118. This is +29.8 s/500 slower than 2k goal pace. Low rate and low HR indicate an easy aerobic effort rather than threshold or race-specific work. #2: 2:00 at 2:06.1, 23 spm, HR 143. Pace improved by 8.7 s/500 while rate rose 5 spm. Still +21.1 s/500 off target. HR remained moderate, so intensity was well below 2k demands. #3: 2:00 at 2:18.6, 19 spm, HR 147. Pace dropped 12.5 s/500 despite HR increasing. That's a clear efficiency loss or recovery segment; if it was intended as work, it faded substantially. #4: 3:54 at 2:07.6, 23 spm, HR 155. Pace recovered close to interval 2 but stayed +22.6 s/500 from goal. HR climbed while pace plateaued, showing cardiovascular load increased without corresponding speed. Overall average was 2:12.2 (+27.2 s/500). Rates of 18-23 spm and HR averaging 147 are far from race-specific demands for a 6:59 2k, which would require sustained high power at much higher stroke rate and heart rate. ACTIONS - If the goal is aerobic volume, keep HR in the same range but make the session continuous instead of variable. - If the goal is 2k development, include work at 1:50-1:55/500 before progressing toward 1:45, rather than all work above 2:06. - Hold stroke rate consistent within work intervals; avoid dropping from 23 to 19 spm unless it's an explicit recovery. - Build pace evenly across intervals instead of alternating fast and slow efforts without a clear structure.