Monday: 3 x 20’/1′ rest

Temp: 68F

Humidity: 38%


  1. 4 x 20′ / 1′ rest
  2. slow start: 150W/175W, 5′ each
  3. 190W for the rest
  4. Stroke rate <= 22spm
  5. On slides

I ended up stopping after 3 because I was out of time.  Other than that, a pretty standard workout.  I was a little tired from the HM that I did yesterday evening (about 12 hours of rest), and I didn’t sleep all that well.

I’ve been seeing some funny lactate readings lately.  On Saturday, I was barely breaking a sweat, but my first lactate reading was 2.8.  So I redid the test and measured 1.6.  Today, again, my first test was 2.8.  So I did a second test and read 1.3.  I think I must be getting too lax in my sweat wiping processes.

To try to get this a bit more under control, for the next week or so, I think I will routinely do 2 tests after 60 minutes to look at the variation in readings.  I’ll also try to be a bit more fastidious in my procedures.

11-30Screen Shot 2015-11-30 at 8.52.12 AM

I will try to do a quick 30 minute steady state session this evening.

Tomorrow morning:  4 x 5K / 2′ rest.  Pace target: 1:52

Sunday: HM Threshold

Plan was to hold 1:55.  Stuck to the plan.

I should have looked at my all time PB.  Turns out I finished 7 seconds behind it.  If I had known, I could have definitely made up that time just by doing a quick warmup and starting at pace instead of pulling the pace down over the first 1000.

But I am really thrilled with the progress I am making right now.  I ranked it, and right now it’s 10th of 254 in my bracket.

Screen Shot 2015-11-29 at 8.51.11 PMScreen Shot 2015-11-29 at 8.50.54 PM

Workout Summary – Nov 28, 2015
–_|_19639_|_80:00.0_|_02:02.2_|_191.8_|_19.4_|_133.3_|_ 63.3% _|_12.6_|_09.9
Workout Details

01_|_01162_|_05:00.0_|_02:09.0_|_162.9_|_17.6_|_112.8_|_ 48.8% _|_13.2_|_09.3
02_|_03676_|_15:00.0_|_02:02.4_|_190.8_|_19.3_|_129.5_|_ 60.6% _|_12.7_|_09.9
03_|_04903_|_20:00.0_|_02:02.4_|_191.0_|_19.3_|_133.9_|_ 63.8% _|_12.7_|_09.9
04_|_04896_|_20:00.0_|_02:02.5_|_190.2_|_19.1_|_134.5_|_ 64.2% _|_12.9_|_10.0
05_|_05001_|_20:00.0_|_02:00.0_|_202.7_|_20.5_|_138.8_|_ 67.2% _|_12.2_|_09.9

Tomorrow:  4 x 20’/1′ rest at 190W