This was a redo of the workout I did on Wednesday, but this time with lower power levels

• 3 x 20′ intervals
• Pace Targets:
  • 1st interval: Marathon Pace
  • 2nd Interval: 10K Pace
  • 3rd Interval: Half Marathon Pace
• 2′ rest between pieces
• HR Range: 80% to 90% of HRMax (149 to 168)

So, based on yesterday’s happy workout, I aimed 5 watts above the bottom of each pace range, so my targets were

• Marathon Pace: 185W
• 10K Pace: 215W
• Half Marathon Pace: 200W

I stayed just below the HR limit in the second and third interval.

These to be just about right.  Challenging, HR coming close to the limit.