Friday: 4 x 20′ / 1′ rest – L4

The most interesting part of this workout was listening to the Boradway Cast Recording of the new musical Hamilton.  Which is the most awesome collection of music that I have experienced in twenty years.  It’s amazing.  Basically a hip-hop interpretation of the biography of of of America’s founding fathers, Alexander Hamilton.  It is really more of an opera than a standard musical.  Almost the whole thing is sung, so you can follow the plot completely from the songs.  And the songs are remarkable.  The hip-hop rap form provides a perfect vehicle to deliver plot and express conflict.  Really just incredible.

The row was fine.  HR was a bit higher than yesterday, and the lactates were up a smidge as well at 1.9mmol/l.  Still in the right range, but right up against the top limit.

The rate plan was exactly the same as Wednesday.

12-18b

I was right on target for rates, and slightly lower power than Wednesday, putting me closer to target for that too.  I would have hoped for lower HR, lactate and RPE because of that, but I think I’m showing the training load.

12-18

The HR chart shows the ups and downs following the power.  Most of the drift happened between the 20 minute and 40 minute mark, with a plateau from there to the end.

Screen Shot 2015-12-18 at 10.58.32 AM

Tomorrow:  10K threshold.  Target pace 1:49.5

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