Inspired by Sander’s L4 session, I decided to follow suit.  I was OK pushing this session beyond normal steady state HR caps, but I didn’t want to go nuts.

The session was

• warmup
• 5 x (4′ @ r18, 3′ @ r20, 2′ @ r22, 1′ @ r24)
• brief (~1 minute) rests at the turn around points
• cool down

5/21 – rate ladders (4/3/2/1)
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0740_|_03:53_|_2:37.2_|_074___|_19.1_|_10.0_|_132___|_warmup
00760_|_0840_|_04:01_|_2:23.5_|_073___|_18.2_|_11.5_|_146___|_18
01600_|_0660_|_03:03_|_2:18.4_|_061___|_20.0_|_10.8_|_157___|_20
02260_|_0460_|_02:01_|_2:11.6_|_045___|_22.3_|_10.2_|_164___|_22
02720_|_0220_|_00:55_|_2:05.7_|_022___|_23.9_|_10.0_|_170___|_24
02940_|_0840_|_04:02_|_2:24.2_|_074___|_18.3_|_11.4_|_159___|_r18 with turn
03780_|_0640_|_03:00_|_2:20.7_|_061___|_20.3_|_10.5_|_159___|_20
04420_|_0440_|_01:59_|_2:14.7_|_044___|_22.3_|_10.0_|_168___|_22
04860_|_0240_|_01:01_|_2:07.5_|_025___|_24.5_|_09.6_|_172___|_24
05100_|_0800_|_03:59_|_2:29.4_|_073___|_18.3_|_11.0_|_162___|_18
05900_|_0640_|_02:58_|_2:19.3_|_062___|_20.9_|_10.3_|_166___|_20
06540_|_0440_|_02:02_|_2:18.5_|_043___|_21.2_|_10.2_|_155___|_r22 with turn
06980_|_0240_|_01:01_|_2:06.7_|_025___|_24.7_|_09.6_|_171___|_24
07220_|_0820_|_04:02_|_2:27.4_|_075___|_18.6_|_10.9_|_163___|_18
08040_|_0640_|_02:59_|_2:19.8_|_061___|_20.4_|_10.5_|_166___|_20
08680_|_0440_|_01:57_|_2:12.8_|_044___|_22.6_|_10.0_|_171___|_22
09140_|_0200_|_00:51_|_2:07.5_|_021___|_24.7_|_09.5_|_153___|_r24 with turn
09340_|_0800_|_03:59_|_2:29.2_|_074___|_18.6_|_10.8_|_160___|_18
10140_|_0580_|_02:56_|_2:31.5_|_058___|_19.8_|_10.0_|_162___|_r20, with stop to chat
10720_|_0440_|_02:00_|_2:16.9_|_046___|_22.9_|_09.6_|_167___|_22
11160_|_0240_|_01:02_|_2:08.1_|_025___|_24.4_|_09.6_|_174___|_24
11400_|_1980_|_11:57_|_3:01.1_|_240___|_20.1_|_08.3_|_139___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00740_|_03:53_|_2:37.2_|_074___|_19.1_|_10.0_|_132___|_warmup
10620_|_49:48_|_2:20.7_|_1012___|_20.3_|_10.5_|_162___|_main set
01980_|_11:57_|_3:01.1_|_240___|_20.1_|_08.3_|_139___|_cool down
02720_|_15:50_|_2:54.6_|_314___|_19.8_|_08.7_|_137___|_Total

04100_|_20:03_|_2:26.7_|_369___|_18.4_|_11.1_|_158___|_r18
03160_|_14:56_|_2:21.7_|_303___|_20.3_|_10.4_|_162___|_r20
02220_|_09:59_|_2:14.9_|_222___|_22.2_|_10.0_|_165___|_r22
01140_|_04:50_|_2:07.1_|_118___|_24.4_|_09.7_|_168___|_r24

Again, it looks like I am pushing pace too much at these low rates.  I should lighten up a bit, maybe 2 seconds slower on pace.