Plan:

• 3×20′
  • L4 format
  • 1′ rests
  • 10 – 10′ segments
• Peak power
  • 10 x 10″ sprints
  • 1′ rests
  • Try to hit 700W

L4 Format

HR was a bit higher than I would have liked, but I felt good.  I didn’t bother with a lactate test.  I suspect t would have been right around a 2.0.

Then into peak power.  Today, I decided to do only 10 (versus 15 on Monday).  I’m still feeling my way along on these.  I hit better power today throughout compared to Monday.  (~680W vs ~640W).  Still lower than what I could hit by rating way up on slides.  I saw no significant decline in power across the 10 sprints.  I guess I’m not hitting them hard enough yet.  I’m getting a bit higher on rate, which is good practice.

After that, I did a quick 1K cool down and called it a day.

Tomorrow:  6 x 750 / 4′ rest.  Pace target: 1:42