I spent the day in meetings in Phoenix and then had dinner with the customer.  I wolfed down a delicious bone in rib-eye, drained a couple of glasses of Guiness (it was St. Patrick’s Day after all) and then bolted for the airport to catch the red eye.

My red eye arrived in Boston around 5:45AM and after waiting for a shuttle bus to my car for nearly half an hour, I just decided to go home instead of heading straight to work to grab a nap.

A couple more hours of sleep was definitely a good thing, but I was still not in the mood to face a more intense interval session.  So, I substituted a steady state session to keep working on aerobic base.  I rowed this at home on a static erg.

Today’s session was 3x5K with about 2 minute rests between pieces.  Target power was 188W.  I tested lactate after the first 5K and got 1.7mmol/l, right in the sweet spot.

The next two pieces, I pushed up the power to 190W and was gratified to see my HR stay quite low with minimal drift over the 60 minutes.  I ended the session feeling better than when I started.

1st 5K – 188W – Lactate = 1.7 at end

Output
Workout Summary – Mar 18, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:29.9_|_02:03.0_|_188.1_|_18.9_|_134.0_|_ 63.8% _|_12.9_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_01250_|_05:05.5_|_02:02.2_|_191.8_|_19.2_|_125.2_|_ 57.6% _|_12.8_|_10.0
02_|_01250_|_05:07.3_|_02:02.9_|_188.5_|_18.7_|_135.9_|_ 65.2% _|_13.0_|_10.1
03_|_01250_|_05:07.9_|_02:03.1_|_187.4_|_18.7_|_137.3_|_ 66.2% _|_13.0_|_10.0
04_|_01250_|_05:09.3_|_02:03.7_|_184.8_|_18.8_|_137.7_|_ 66.4% _|_12.9_|_09.8

2nd 5K – 190W avg

Output
Workout Summary – Mar 18, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:24.8_|_02:02.5_|_190.5_|_19.2_|_137.4_|_ 66.2% _|_12.8_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:05.5_|_02:02.2_|_191.9_|_19.8_|_131.7_|_ 62.2% _|_12.4_|_09.7
02_|_01250_|_05:06.6_|_02:02.6_|_189.8_|_18.8_|_138.3_|_ 66.9% _|_13.0_|_10.1
03_|_01250_|_05:06.7_|_02:02.7_|_189.6_|_19.0_|_139.7_|_ 67.9% _|_12.9_|_10.0
04_|_01250_|_05:06.1_|_02:02.4_|_190.7_|_19.0_|_140.0_|_ 68.1% _|_12.9_|_10.0

3rd 5K – 190W avg

Output

Workout Summary – Mar 18, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:24.9_|_02:02.5_|_190.4_|_18.8_|_140.3_|_ 68.3% _|_13.1_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:05.6_|_02:02.2_|_191.7_|_19.0_|_136.3_|_ 65.5% _|_12.9_|_10.1
02_|_01250_|_05:05.8_|_02:02.3_|_191.2_|_18.6_|_141.6_|_ 69.2% _|_13.2_|_10.3
03_|_01250_|_05:07.0_|_02:02.8_|_189.0_|_18.8_|_142.8_|_ 70.1% _|_13.0_|_10.1
04_|_01250_|_05:06.5_|_02:02.6_|_189.9_|_18.6_|_140.6_|_ 68.5% _|_13.2_|_10.2

Tomorrow:  Another attempt at the 5×1500 that I blew off today.  1:50 pace target.