Sunday: 3 x 20′ / 1′ rest

I had intended to take today as a rest day, but I was feeling antsy.  So, I decided  to do a recovery/endurance session and keep it really tame.

Plan:

  1. 3 x 20′ / 1′ rest
  2. slow start: 5′ at 2:15, 5′ @ 2:10
  3. rest of the workout at 2:04 and r18
  4. Measure lactate at end of workout.

Screen Shot 2015-10-18 at 4.53.51 PM Screen Shot 2015-10-18 at 4.54.14 PM

Workout Summary – Oct 18, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_14432_|_60:00.0_|_02:04.7_|_180.4_|_17.9_|_126.8_|_ 58.7% _|_13.5_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01131_|_05:00.0_|_02:12.6_|_150.0_|_16.4_|_105.0_|_ 43.3% _|_13.8_|_09.1
02_|_01167_|_05:00.0_|_02:08.5_|_164.8_|_17.2_|_118.3_|_ 52.7% _|_13.6_|_09.6
03_|_02424_|_10:00.0_|_02:03.8_|_184.7_|_18.5_|_128.2_|_ 59.7% _|_13.1_|_10.0
04_|_04855_|_20:00.0_|_02:03.6_|_185.5_|_18.1_|_127.8_|_ 59.4% _|_13.4_|_10.2
05_|_04855_|_20:00.0_|_02:03.6_|_185.4_|_17.9_|_132.1_|_ 62.5% _|_13.6_|_10.4

Lactate reading at the end: 2.0.  I have done this exact session the last three Sundays. Each Sunday has been the day after a race, so my level of fatigue should be roughly similar.   Here are the lactate measurements

  • October 4th: 3.2 (182W)
  • October 11th: 2.2 (184W)
  • October 18th: 2.0 (185W)

Looks like progress to me.  It is really strange to me how long my HR needs to be to keep below 2.0mmol/l lactate, but I like the trend that I am seeing.  So, I’m going to keep inching the power up a watt at a time and measuring lactates at the 60 minute mark.

Tomorrow:  It looks like it is going to be about 30 degrees in the morning and I don’t really feel like freezing my ass off.  So, I think I will go erg at work.  Probably a 4 x 20′ endurance session.

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