I slept in.  Long day yesterday and got to bed too late.  Went to the gym at work around 3:00 in the afternoon.

Plan for today was supposed to be rate ladders OTW, instead I just did a bread and butter steady state session on slides.  Trying to see how long I could go at 195W until I had to slow down to stay under the top of my UT1 HR band.  I hit the cap about halfway through my last 20′ piece.  I’m pretty happy with that.

Tomorrow:  On the water waterfall workout.  3K / 2.5K / 2K on 5′ rest.  Rate r26. Pace Target ~ 2:15