Monday: easy 80 – 4 x 20′ / 1′ rest

I did not sleep well last night.  I often have troubles on Sunday nights because I sleep in a bit on the weekend, but last night it was more related to the Half Marathon in the afternoon.  I was totally wiped, but had trouble getting restful sleep.  I guess it’s related to muscle soreness but I think there is another element to it.

I’m curious if other people have trouble sleeping the night after a really hard session?

This morning, it hurt to get out of bed.  I was sore all over.  My ass was particularly tender, but my shoulders and legs were stiff too.  I decided that recovery was what I needed today, and so I decided on a very gentle session.


  1. 4 x 20′ / 1′ rest
  2. first 20′, 5′ @ 150W, 5′ @ 160W, 5′ @ 170W, 5′ @ 180W
  3. after that, gentle pace variations between 170 and 190W
  4. HR cap at 145 (top of UT2)

12-7Screen Shot 2015-12-07 at 9.48.53 AM

Mission accomplished.  I did 2′ chunks of 170W/190W for the second 20′.  Then in third I did 2′ chunks at 170/180/190/180/170/170/180/190/180/170. At the end of the 3rd piece I measured lacate –> 1.9 mmol/l.  Surprisingly high for the low RPE and low HR.

I liked that one so I did it again in the 4th piece.
Measured lactate –> 1.8mmol/l

Tomorrow:  I think I will probably take a shot at this months CTC.
It is 8 x 750 / 1′ rest.  This is similar to the 3’/1′ session that did last week, but fewer reps and a bit shorter.  I think I will start off at 1:47 pace and see where that gets me.

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