Easy session in place of a rest day so I can try to stay on track for Mud Season Madness.

Lowered the watts by 2 from yesterday and felt a bit better.  Last 5min HR was 139 and lactate was 1.9mmol/l.  Almost at the top of the training range, but reasonable.  Better control of stroke rate too.

Output
Workout Summary – Mar 08, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:41.6_|_02:04.2_|_182.9_|_19.2_|_128.4_|_ 59.8% _|_12.6_|_09.5
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:10.9_|_02:04.4_|_181.9_|_19.3_|_113.4_|_ 49.2% _|_12.5_|_09.4
02_|_01250_|_05:09.7_|_02:03.9_|_184.1_|_19.8_|_127.7_|_ 59.3% _|_12.3_|_09.3
03_|_01250_|_05:10.4_|_02:04.2_|_182.8_|_18.9_|_134.2_|_ 64.0% _|_12.8_|_09.7
04_|_01250_|_05:10.6_|_02:04.2_|_182.6_|_18.7_|_138.8_|_ 67.2% _|_12.9_|_09.7

Second one seemed to feel a bit harder.  My HR kept going up.  I think 180W for my next session on a static erg.

Output
Workout Summary – Mar 08, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:40.2_|_02:04.0_|_183.5_|_19.7_|_142.6_|_ 69.9% _|_12.3_|_09.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:09.0_|_02:03.6_|_185.4_|_20.0_|_131.8_|_ 62.2% _|_12.1_|_09.3
02_|_01250_|_05:10.7_|_02:04.3_|_182.3_|_19.7_|_141.9_|_ 69.4% _|_12.3_|_09.3
03_|_01250_|_05:10.5_|_02:04.2_|_182.7_|_19.7_|_146.6_|_ 72.8% _|_12.3_|_09.3
04_|_01250_|_05:10.0_|_02:04.0_|_183.5_|_19.5_|_150.5_|_ 75.6% _|_12.4_|_09.4

Tomorrow:  Back on slides for a 4×20′ session at 178W.