Friday: 4 x 20 L4

Thursday was a “rest day”.  Up at 5am to fly home. Driving home from the airport sucked, nearly 2 hours in traffic.

I decided a good night sleep was needed and made the call to work from home.  That made my morning a lot easier.  I woke up at 8:30, had breakfast and was in a meeting at 9.

I worked until around 3:30 and then decided it was time for some training.


  • 4 x 20′ / 1′ rests
  • L4 format
  • Start slow, then push it a little harder than last weekend
  • 10W per stroke

Having a little issue with the interval editor, so no details on each 10 minute segment.

Lactate test at the end, after 80 minutes, 2.0mmol/l – right on the nose.

One other note.  It was nice and cold.  57F when I finished.

I think the key thing that I noticed is that my HR was following the power very closely.  I think that is the key for me, if I start to see more decoupling between HR and power, then I am pushing the session too hard.

By the way, I had a blast with the stroke sequence today.