Monday: 4 x 20′ / 1′ rest

Continuing the slow burn.  Another lazy man’s L4.  Almost identical to last Friday’s crawl.

12-14 strokes

Today. I worked on hitting my rates more precisely, and I did (within the accuracy of the PM2).  I was consistently 3 watts ahead on power.  My HR was totally in control and my lactates were fine at 60 minutes.  I pushed the last 20 minutes a bit harder (as the stroke counts suggest) and I had some fun with the last 4 minutes trying to hold 20 watts above the target, that’s why my HR went up a bit at the end.

12-14

Screen Shot 2015-12-14 at 9.21.59 AM

Next time, I think I will boost the stroke count by a few.  I’d prefer to have a bit more yellow in the picture.

Tomorrow:  I am scheduled for 30 minute threshold.  I think I might substitute another 10K push, starting a couple seconds slower.  That last one left a very bad taste in my mouth.

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