Sunday: Easy 4 x 20′ L4

I like late afternoon workouts.  I seem to be much better.

Today, I started around 4:30 at home after we returned from Cape Cod.

Plan:

  • 4×20′
  • L4 format
  • power target: 10W x spm
  • Slow start to warmup
  • HR limit: 155 (never got even close to that)
  • Lactate test at the end

Completely routine until about 12 minutes to go from  the end.  My phone rang, and the number that came up was my Dad.  I thought that I would call him back as soon as I finished.  But as soon as it stopped ringing, he called again. Now I was worried, so I stopped and picked up.  No emergency, thank goodness.  Then I picked up where I left off and finished.

#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02393|10:00.0|02:05.4|17.3|126.8|136.0|13.8
02|02442|10:00.0|02:02.8|18.6|133.0|136.0|13.2
03|02448|10:00.0|02:02.5|18.8|133.4|139.0|13.0
04|02456|10:00.0|02:02.1|18.9|134.3|138.0|13.0
06|02464|10:00.0|02:01.8|18.9|134.2|138.0|13.1
07|02139|08:42.0|02:02.0|19.0|131.9|138.0|12.9
08|02262|09:09.7|02:01.5|18.9|130.8|137.0|13.0

I tested lactate when I finished….1.2mmol/l

Last time I did this workout, it was over 2.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s