Monday: 4×20′ / 1′ rest – Back to basics

Sunday:  Rest day


Weather:  It doesn’t matter 😦


  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.

Screen Shot 2015-11-09 at 9.20.01 AM

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.

11-9 lac

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

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