Monday: 4 x 20′ / 1′

In L4 format.  I wanted to increase the intensity just a little bit.  Last workout, my lactate was at 1.1mmol after 60 minutes.  I’d like to see it in the 1.6 to 2.0 range.  Today, I experimented with a different stroke sequence.  After starting with a normal 10 sequence, I then started fast and slowed down in each 10 minute chunk.

12-28

It was delightfully cool and dry.  It was 59F after I finished.  I think this kept my HR nice and low.  After I took my lactate at 60 minutes (1.5mmol/l), I tried to push the wattage up to 10W above target for each segment of the last two 10′ chunks.  Even with the higher output, my RPE and HR stayed nice and low.

Screen Shot 2015-12-28 at 2.27.42 PMScreen Shot 2015-12-28 at 2.27.26 PM

Workout Summary – Dec 28, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19811_|_80:00.0_|_02:01.1_|_196.8_|_19.2_|_132.3_|_ 62.6% _|_12.9_|_10.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02452_|_10:00.0_|_02:02.4_|_191.1_|_18.6_|_122.1_|_ 55.4% _|_13.2_|_10.3
02_|_02472_|_10:00.0_|_02:01.4_|_195.8_|_19.3_|_131.3_|_ 61.9% _|_12.8_|_10.1
03_|_02476_|_10:00.0_|_02:01.2_|_196.7_|_19.3_|_131.7_|_ 62.2% _|_12.8_|_10.2
04_|_02473_|_10:00.0_|_02:01.3_|_196.0_|_19.3_|_137.1_|_ 66.0% _|_12.8_|_10.2
05_|_02480_|_10:00.0_|_02:01.0_|_197.8_|_19.2_|_133.5_|_ 63.4% _|_12.9_|_10.3
06_|_02474_|_10:00.0_|_02:01.3_|_196.3_|_19.2_|_134.8_|_ 64.4% _|_12.9_|_10.2
07_|_02488_|_10:00.0_|_02:00.6_|_199.7_|_19.2_|_131.5_|_ 62.1% _|_13.0_|_10.4
08_|_02496_|_10:00.0_|_02:00.2_|_201.5_|_19.1_|_135.6_|_ 65.0% _|_13.1_|_10.6

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0188___|___02439___|___0186___|___02452___|__-02___|___13___|___126
0192___|___02456___|___0193___|___02472___|___01___|___16___|___127
0192___|___02456___|___0193___|___02476___|___01___|___20___|___133
0192___|___02456___|___0193___|___02473___|___01___|___17___|___131
0192___|___02456___|___0192___|___02480___|___00___|___25___|___132
0192___|___02456___|___0192___|___02474___|___00___|___18___|___131
0192___|___02456___|___0192___|___02488___|___00___|___32___|___133
0192___|___02456___|___0191___|___02496___|__-01___|___40___|___132
1532___|___19630___|___1532___|___19811___|___00___|__180___|___000

Tomorrow:  A tough threshold session.  3 x 10′ with 5′ rest.  I think I need to back off of to about a 1:50 pace.  We’ll see.

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