Wednesday: 4 x 20′ / 1′ rest

Base building week continues.  So, another aerobic endurance session.  Today, I had the time and energy to do the full 80 minute session.

I made a couple of tiny adjustments to reduce intensity because yesterday’s reading was so high, but they were more window dressing than real change.  First thing was I went back to looking at pace instead of watts.  The pace impact of that was only a couple tenths of a second during the main part of the session, but it also slowed down my 10 minute built in warmup.  I think it also changed things up enough that I stopped thinking about hitting magic watts numbers and relaxed a bit.


  1. 4 x 20 / 1′ rest
  2. 10′ warm up at 2:15, then 2:10, then target
  3. pace target: 2:03 (189W)
  4. rate target: 22
  5. On slides

Screen Shot 2015-11-18 at 12.35.07 PM


So, today, at virtually the same power and rate as yesterday, my HR drift was lower, and my lactates were back in target range.  I’m guessing that the fatigue from Sunday’s 6K is finally out of my system.

The abnormally long rest between the 3rd and 4th pieces was a quick work phone call that I needed to take.

I think I will do a bonus 30 or 40 minutes steady state this afternoon.  Tomorrow morning, I am flying off to Dallas on business.  So thursday will be a rest day.  I fly home on Friday, so I might be able to get in a short session Friday evening once I am home.

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