Sunday: 3 x 20′ / 1′ rest L4

It was 7:30 PM before I sat down on the erg.  And I wasn’t really in the mood.  But there was nothing to fear from this session.  Just another low intensity L4 aerobic workout.  I limited it to 60 minutes because it was so late and I knew I would be working out first thing in the morning as well.

I continued to push the stroke count up.  I think I found the limit.  Lactate at 60 minutes was 2.3mmol/l.

1-3

Screen Shot 2016-01-04 at 8.36.35 AMScreen Shot 2016-01-04 at 8.36.20 AM

Workout Summary – Jan 04, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Max-_|_–Max–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_14919_|_60:00.0_|_02:00.7_|_199.3_|_19.6_|_151.0_|_ 75.9% _|_12.7_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_MaxHR_|_Max%HRR_|_DPS-_|_-SPI

01_|_02492_|_10:00.0_|_02:00.4_|_200.7_|_19.6_|_137.0_|_ 66.0% _|_12.7_|_10.2
02_|_02491_|_10:00.0_|_02:00.4_|_200.3_|_19.6_|_146.0_|_ 72.3% _|_12.7_|_10.2
03_|_02491_|_10:00.0_|_02:00.4_|_200.4_|_19.8_|_146.0_|_ 72.3% _|_12.6_|_10.1
04_|_02479_|_10:00.0_|_02:01.0_|_197.6_|_19.6_|_149.0_|_ 74.5% _|_12.6_|_10.1
05_|_02485_|_10:00.0_|_02:00.7_|_199.0_|_19.6_|_148.0_|_ 73.8% _|_12.7_|_10.2
06_|_02480_|_10:00.0_|_02:01.0_|_197.7_|_19.6_|_151.0_|_ 75.9% _|_12.7_|_10.1

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0195___|___02460___|___0196___|___02492___|___01___|___32___|___134
0195___|___02460___|___0196___|___02491___|___01___|___31___|___137
0195___|___02460___|___0198___|___02491___|___03___|___31___|___139
0195___|___02460___|___0196___|___02479___|___01___|___19___|___140
0195___|___02460___|___0196___|___02485___|___01___|___25___|___141
0195___|___02460___|___0196___|___02480___|___01___|___20___|___141
0000___|___00000___|___0000___|___00000___|___00___|___00___|___000
0000___|___00000___|___0000___|___00000___|___00___|___00___|___000
1170___|___14761___|___1178___|___14919___|___08___|___157___|___000

Getting close to the magical 200W level for steady state.

 

4 thoughts on “Sunday: 3 x 20′ / 1′ rest L4

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