Again in the fitness center.

Plan:

• 10km
• Treadmill at 2% grade
• Pace at 9.0 km/h

The idea was to mimic a hard 60′ erg session.  Typical my HR will rise slowly through these types of workouts and finish up in the low 170s.  I was having all kinds of HR sensor troubles today.  Not sure why.  I thought it was just a contact issue since it seemed to get better when I would reposition the strap on my chest, but eventually, around 55′, the whole wahoo fitness app crashed on me.  When I restarted it, it seemed like the readings were much better behaved, so maybe the app was just in a unhappy state before it died.  I think the high HRs recorded are accurate and the low ones are erroneous.   The red line is my best guess as to what the HR was actually doing.

I was starting to really struggle in the last 15 minutes, and at 60′, with about 1000m to go, I needed to back off the pace.  I slowed down to 8mph and that took a lot of the pressure off.

The training effect was basically what I was looking for.  Push HR up into the TR zone in the last third of the workout and work on just grinding it out.

Tomorrow:  Long and slow.  I will probably do a fitness center triathlon.  4 x 20′ / 1′ rests with a HR cap of 150.