Monday: 4×20 L4

I decided to work from home today.  I caught a evening flight from Boston to Denver, and I wanted to get a bit of extra sleep and avoid driving.

I finished up my meetings in the early afternoon, and decided to do a nice easy endurance session.  I had a little extra time, so I thought 80 minutes of work time would be a good idea.

I started really easy

  • alternating 18 and 19 spm (10W x stroke rate) in 2 minute chunks for the first 20 minutes.
  • (18,19,20,19,18 in 2 minute chunks) x 2 for the second.
  • (4′ @ 18, 3′ @ 19, 2′ @20, 1’@ 21) x 2 for the third
  • (3′ @ 18, 3′ @ 19, 3′ @ 20, 1′ @ 21) x 2 for the fourth.

This worked out really well with me slowly pushing up the heart rate and hitting the top of the UT1 band in the last minute of the 80 minute session.  I felt very fresh after I was done.

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Tomorrow:  I have found a crossfit box about half a mile from my hotel.  I’m thinking that I might take another shot at the CTC.