The plan for today was the monumental

M1

3 x 25′ / 5′

8′ @ 5KP, 17′ @ MP

92.5%

(172)

Unfortunately, I didn’t have 100 minutes, I decided to shorten the 17′ to 12′ and the rests from 5′ to 4′.

M1

3 x 20′ / 4′

8′ @ 5KP, 12′ @ MP

92.5%

(172)

For power, I decided to push the top end of each range.  240W for 5kp and 195W for mp

I felt good.  My HR pushed up through the cap in the last piece, but I wasn’t in distress.  I’m pretty happy about that after all the sessions I’ve missed.

I compared this to my most recent 4×15, which was at the end of a good run of workouts.  The power was bit higher today and the reps were more consistent.  HR was higher too.

Then I compared it to the 3×25′ workout that I did on Feb 5, about a month ago.  The extra 5 minutes at mp should accumulate more fatigue, but also provides a longer time between the hard bits.  I did the one in February at about 10w lower power, and the HR was generally lower.

Today:  I will do a workout from Sander’s club.