Sunday: Easy 4 x 20′ L4

I like late afternoon workouts.  I seem to be much better.

Today, I started around 4:30 at home after we returned from Cape Cod.


  • 4×20′
  • L4 format
  • power target: 10W x spm
  • Slow start to warmup
  • HR limit: 155 (never got even close to that)
  • Lactate test at the end

Completely routine until about 12 minutes to go from  the end.  My phone rang, and the number that came up was my Dad.  I thought that I would call him back as soon as I finished.  But as soon as it stopped ringing, he called again. Now I was worried, so I stopped and picked up.  No emergency, thank goodness.  Then I picked up where I left off and finished.


I tested lactate when I finished….1.2mmol/l

Last time I did this workout, it was over 2.


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