I had to get a little car work done this morning so I was pressed for time.  I cut my morning workout down to a 10K.  I was feeling pretty good, so I pushed the power a bit more than I should have (196W vs 190W)

I didn’t do a lactate test, but based on the HR drift, I think it was probably above 3.0mmol/l by the time I finished.  I’m going to try to hold back a bit more this afternoon in a second session.

Today PM: another 10K at 193W

Tomorrow AM:  60′ hard.  Target pace: 1:53.  If I am feeling good at halfway, I might try for the mythical 16K hour.