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

2 thoughts on “Monday: 3 x 20’/1′ rest

  1. sanderroosendaal says:

    I am secretly envying your occasional erratic high measurements.
    I guess apart from hitting certain lactate readings another important criterium is that the training schedule is sustainable in the long run, i.e. these 3×20′ and 4×20′ should not be so intensive that you cannot go full out on the fast sessions …


    • gregsmith01748 says:

      I don’t enjoy wasting strips, but I want to have more confidence in the measurements.

      I think that sustainability is actually the most important criterium for a training schedule. Most things that I have read indicates that it is much better to do steady state too slowly vs too fast.

      An important exception to that is the training website that Ben pointed to. That seemed to indicate that training effect fell off pretty steeply at lower intensities, but I haven’t traced back the references for that.


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