Wednesday:  No training.  Travelled out to Orange County for customer meetings and dinner.

Thursday:  Visited Crossfit Anaerobic in Newport Beach.  Very nice folks.  I found an erg right by the big doors open to the outside so I had a nice cool breeze.

Plan:  Marathon training session

M2

4 x 20′ / 2′

MP, 10KP, HMP, MP

90.0%

(167)

Training powers are:

• MP: 180-195W
• HMP: 195-210W
• 10KP: 210-225W

Since this session is quite long, I planned to stay near the bottom of the ranges.  Once I got into it, I raised that a bit because I felt pretty good.

Hard work, but not real distress and I even stayed just under the HR cap.

Finishing a hard workout per plan really boosts my mood.

Tomorrow:  Steady State 2 x 40′ / 4′ @ MP  Using my handy chart,

That would be 153 to 166W.  I think I’ll aim at 170 and row to a HR cap at 150.