Monday: 40′ steady state with lactate

Just horrible.  The first 20 minutes were awful.  The second 20 were worse.  I think I am not completely better.  In any case, I need to dial back the intensity of steady state sessions to keep them as productive as possible.

First 20 minutes:  Although Hr and lactates are not very well correlated, generally, I need to have the last 5 minute avg HR to be under 140 to have any prayer of the lactates being below 2.0.  Obviously, that did not happen today.

2015-03-03_8-41-47

Output
Workout Summary – Mar 03, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04853_|_20:00.0_|_02:03.6_|_185.2_|_17.9_|_134.6_|_ 64.3% _|_13.6_|_10.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01221_|_05:00.0_|_02:02.9_|_188.7_|_18.2_|_119.5_|_ 53.5% _|_13.4_|_10.4
02_|_01216_|_05:00.0_|_02:03.4_|_186.4_|_18.2_|_134.5_|_ 64.2% _|_13.4_|_10.2
03_|_01212_|_05:00.0_|_02:03.8_|_184.6_|_17.6_|_140.8_|_ 68.6% _|_13.8_|_10.5
04_|_01205_|_05:00.0_|_02:04.5_|_181.3_|_17.6_|_144.3_|_ 71.2% _|_13.7_|_10.3

Lactate test at end of 20′ –> 2.5mmol/l (way too high)

Then into the second 20 minutes.  I should have slowed it down, but I want to play around a bit with different rates and pressures.

2015-03-03_8-41-24

Output
Workout Summary – Mar 03, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04852_|_20:00.0_|_02:03.7_|_185.1_|_18.2_|_149.8_|_ 75.1% _|_13.3_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01206_|_05:00.0_|_02:04.3_|_182.1_|_17.6_|_135.3_|_ 64.7% _|_13.7_|_10.3
02_|_01204_|_05:00.0_|_02:04.5_|_181.2_|_17.6_|_148.5_|_ 74.1% _|_13.7_|_10.3
03_|_01212_|_05:00.0_|_02:03.8_|_184.4_|_18.0_|_153.9_|_ 78.0% _|_13.5_|_10.2
04_|_01229_|_05:00.0_|_02:02.0_|_192.7_|_19.6_|_160.4_|_ 82.6% _|_12.5_|_09.8

After that mess, I setup and did a 3 minute rate ladder for video analysis

2015-03-03_8-42-14

Then

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