20 minute warmup:

On slides, 180W, r20.  Forgot to turn on the fan, so a sweatier than usual.

Lactate –> 1.1mol/l (weirdly low, I think I’ll ignore it and stick with 180W for tomorrow)

Then a 1K with 3 power 10s, trying to push the pace below 1:25 and rate up above 45.

Then into the big event, the CTC.  3×250/2’r

Last time I botched the start of the first rep and ended up with 43.4, 42.8, 42.8 for a total of 2:09.0.  This is a 1:26.0 pace (550W).

Today, I hit the first start reasonably well, and pushed each rep as hard as I could.  This resulted in all reps faster than last time and an improvement to 2:06.3, for an average pace of 1:24.2 (586W).  I felt pretty wobbly afterwards.  And I scrubbed plans to another couple sets of sprints in favor of a long cool down, some of which was done hard enough to try to effectively clear some of the lactate in my legs.  I felt better afterwards, but I’m still remarkably tired for 750m and 2 minutes of hard work.

Tomorrow:  4×20’/1’r at 180W