Just keeping up with 10K a day for mud season madness.

5K at 190W and then a lactate test –> 1.8mmol/l (still going in the right direction).  HR was high today.  No idea why.  I felt very relaxed.

Output
Workout Summary – Mar 22, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:24.5_|_02:02.4_|_190.6_|_19.3_|_135.4_|_ 64.9% _|_12.7_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:05.7_|_02:02.3_|_191.5_|_19.2_|_119.7_|_ 53.7% _|_12.8_|_10.0
02_|_01250_|_05:05.2_|_02:02.1_|_192.3_|_19.3_|_136.2_|_ 65.4% _|_12.8_|_10.0
03_|_01250_|_05:06.7_|_02:02.7_|_189.5_|_19.4_|_141.5_|_ 69.2% _|_12.6_|_09.8
04_|_01250_|_05:06.9_|_02:02.7_|_189.3_|_19.2_|_144.4_|_ 71.2% _|_12.8_|_09.9

Then another 5K.  To make it a bit fun, I started off at 220W and shaved off 10W after each 1000m.  220W is about a 1:56 pace, so nothing too spicy, but enough to make me glad to drop down to 210W when it was time.

Output
Workout Summary – Mar 22, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:05.4_|_02:00.5_|_199.8_|_20.8_|_149.4_|_ 74.7% _|_12.0_|_09.6
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:53.1_|_01:56.5_|_221.2_|_21.9_|_139.4_|_ 67.7% _|_11.8_|_10.1
02_|_01000_|_03:57.1_|_01:58.5_|_210.1_|_21.5_|_152.4_|_ 76.9% _|_11.8_|_09.8
03_|_01000_|_04:00.8_|_02:00.4_|_200.6_|_21.2_|_153.8_|_ 77.8% _|_11.8_|_09.5
04_|_01000_|_04:05.0_|_02:02.5_|_190.4_|_20.3_|_152.3_|_ 76.8% _|_12.0_|_09.4
05_|_01000_|_04:09.5_|_02:04.8_|_180.2_|_19.2_|_148.9_|_ 74.4% _|_12.5_|_09.4

Tomorrow:  4×20′ on slides