Tuesday:  Rest Day.  I was in some pain.  I have a pinched nerve in my lower left back / hip.  I’ve had this injury before.  I can row with it, but it is very painful to get up to a standing position, and doing something like bending over slowly to touch my toes is really painful.

Wednesday:  My hip was still quite sore.  Late in the day, I decided that a short L4 session might help loosen it up.

• 40′ L4 format
• 168 / 172 / 176 / 180
• rate / power
  • 16 / 155
  • 18 / 175
  • 20 / 195
  • 22 / 215

       Workout Summary - media/20170817-0055250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09513|40:00.0|02:06.1|176.0|17.7|129.7|147.0|13.5
W-|09523|40:00.0|02:06.0|174.9|17.6|129.3|147.0|13.6
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|147.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00469|02:00.0|02:07.9|162.4|15.6|096.3|118.0|15.0
01|00478|02:00.0|02:05.5|177.0|17.8|121.1|123.0|13.4
02|00463|02:00.0|02:09.6|161.5|16.2|122.5|124.0|14.3
03|00479|02:00.0|02:05.2|177.9|18.1|125.1|128.0|13.3
04|00465|02:00.0|02:09.1|160.6|16.3|125.8|129.0|14.3
05|00477|02:00.0|02:05.8|178.3|17.9|127.9|131.0|13.4
06|00462|02:00.0|02:09.8|159.9|16.3|128.4|131.0|14.2
07|00479|02:00.0|02:05.4|177.6|18.1|128.8|131.0|13.3
08|00463|02:00.0|02:09.7|160.4|16.2|128.9|131.0|14.2
09|00484|02:00.0|02:03.9|179.3|18.0|129.9|134.0|13.4
10|00459|02:00.0|02:10.6|161.6|16.2|130.5|134.0|14.1
11|00480|02:00.0|02:05.1|178.4|18.2|130.7|134.0|13.2
12|00498|02:00.0|02:00.4|200.4|19.9|137.8|140.0|12.5
13|00479|02:00.0|02:05.2|178.9|17.9|137.9|140.0|13.4
14|00466|02:00.0|02:08.8|163.0|16.2|133.5|135.0|14.4
15|00692|03:00.0|02:10.1|159.9|16.0|130.5|132.0|14.4
16|00724|03:00.0|02:04.4|181.4|18.1|133.6|140.0|13.4
17|00745|03:00.0|02:00.7|198.6|20.1|141.5|144.0|12.4
18|00261|01:00.0|01:54.9|220.8|21.7|145.4|147.0|12.0

My plan worked.  I felt a lot looser after the session.  Nice low HR too.