Thursday: 4 x 20′ / 2′ (mp, 10kp, hmp, mp)

Wednesday:  No training.  Travelled out to Orange County for customer meetings and dinner.

Thursday:  Visited Crossfit Anaerobic in Newport Beach.  Very nice folks.  I found an erg right by the big doors open to the outside so I had a nice cool breeze.

Plan:  Marathon training session

M2 4 x 20′ / 2′ MP, 10KP, HMP, MP 90.0% (167)

Training powers are:

  • MP: 180-195W
  • HMP: 195-210W
  • 10KP: 210-225W

Since this session is quite long, I planned to stay near the bottom of the ranges.  Once I got into it, I raised that a bit because I felt pretty good.

5-18a

5-18b

Hard work, but not real distress and I even stayed just under the HR cap.

Finishing a hard workout per plan really boosts my mood.

Tomorrow:  Steady State 2 x 40′ / 4′ @ MP  Using my handy chart,

Screen Shot 2017-05-17 at 8.26.07 AM

That would be 153 to 166W.  I think I’ll aim at 170 and row to a HR cap at 150.

 

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4 thoughts on “Thursday: 4 x 20′ / 2′ (mp, 10kp, hmp, mp)

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