Monday: 3 x 20’/1′ rest


  1.  3 x 20′ / 1′ rest
  2. slow start, 5′ at 150W, 5′ at 175W, then 190W the rest of the way.
  3. rate:  22 (on slides)

Screen Shot 2015-11-16 at 9.24.16 AM


Tired legs from yesterday’s exhertions.  Also a warmer room and wearing a shirt meant that I was a lot sweatier, and my HR was higher.  I pulled the power down by 3 watts, and the lactates were 0.2 lower than Saturday, despite the higher RPE and HR.

lac table

This is a base building / transition week, so I’ll be sticking to endurance sessions.  Tomorrow is 4 x 20’/1′.  The plan calls for an afternoon session (30′ UT2), but I’m not sure if I can fit it in around work commitments.

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