Sunday:  Rest day

Monday:

Weather:  It doesn’t matter 😦

Plan:

1. 4×20′ / 1′ rest
2. slow start 5′ @ 2:15, 5′ @ 2:10, then 2:03 the rest of the way
3. rate: 19-21 (on slides)
4. lactate test at 60 minutes

Nothing unusual in the HR chart.  I increased speed by about half a second for the last 20 minutes to see if I could hold the higher power without my HR running away.

In the first interval, you can see the steps at 2:15 and 2:10, then the rise after the step to 2:03.  I was actually pulling around 2:02.7.  Then for the last 20 minutes, I pushed to 2:02.

So, this is the third lactate in a row at or below 1.6mmol/l for a power between 185 and 190.  I’m going to target 2:02 (193W) for a few workouts to see how that goes.

Tomorrow:  I will be starting a series of assessments to get a baseline before starting my winter training plan.