4 x 20′ L4

Plan:

  • 4 x 20′ / 1′ rest
    • L4 format (1′ @ 21, 3′ @ 20, 3′ @ 19, 3′ @18)
    • 8 x 10′ pieces

Really nice and easy.  My lower back is bother me a little, but not enough to impact what I’m doing.

Screen Shot 2016-01-31 at 4.18.32 PMScreen Shot 2016-01-31 at 4.18.19 PM

Workout Summary – Jan 31, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19828_|_80:00.0_|_02:01.0_|_197.4_|_19.4_|_135.9_|_ 65.2% _|_12.8_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02481_|_10:00.0_|_02:00.9_|_197.9_|_19.5_|_126.4_|_ 58.4% _|_12.7_|_10.1
02_|_02483_|_10:00.0_|_02:00.8_|_198.4_|_19.5_|_134.9_|_ 64.5% _|_12.7_|_10.2
03_|_02481_|_10:00.0_|_02:00.9_|_197.9_|_19.5_|_135.0_|_ 64.5% _|_12.7_|_10.2
04_|_02476_|_10:00.0_|_02:01.2_|_196.7_|_19.4_|_139.2_|_ 67.6% _|_12.8_|_10.1
05_|_02480_|_10:00.0_|_02:01.0_|_197.7_|_19.4_|_135.8_|_ 65.1% _|_12.8_|_10.2
06_|_02474_|_10:00.0_|_02:01.2_|_196.4_|_19.3_|_139.2_|_ 67.5% _|_12.8_|_10.2
07_|_02480_|_10:00.0_|_02:01.0_|_197.8_|_19.4_|_136.6_|_ 65.7% _|_12.8_|_10.2
08_|_02474_|_10:00.0_|_02:01.3_|_196.2_|_19.3_|_140.5_|_ 68.4% _|_12.8_|_10.2
Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0192___|___02456___|___0195___|___02481___|___03___|___25___|___129
0192___|___02456___|___0195___|___02483___|___03___|___27___|___133
0192___|___02456___|___0195___|___02481___|___03___|___25___|___136
0192___|___02456___|___0194___|___02476___|___02___|___20___|___135
0192___|___02456___|___0194___|___02480___|___02___|___24___|___136
0192___|___02456___|___0193___|___02474___|___01___|___19___|___134
0192___|___02456___|___0194___|___02480___|___02___|___25___|___135
0192___|___02456___|___0193___|___02474___|___01___|___18___|___139
1536___|___19647___|___1553___|___19828___|___17___|__181___|___000

Tomorrow:  Scheduled for a rest day, but since I will be flying to Munich on Monday night, I will take my rest day on Tuesday, and do Tuesday’s 4×1000 tomorrow morning.  Last week I did this with an avg pace of 1:40.4.  I’ll aim right around 1:40 and see how I do.

One thought on “4 x 20′ L4

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