I slept badly last night, so I didn’t get up until 6:30.  That compressed the time available for a workout to my lunch hour.  So, an easy 80 minute session wasn’t going to fit.

I had about an hour.  Allowing for time to change and shower afterwards, that left about 40 minutes for an actual workout.  I decided to trade time for intensity today.  I also wanted to do something a bit different, to keep things interesting.

The Plan

• 40 minutes
• 8 x 5 minutes
  • 4 minutes at 2:05/r20
  • 1 minute at 1:54/r24

I don’t have any research to back this up, but I suspect that workouts where you go from a faster pace to a steady state pace help you develop the ability to process lactate.  These bump based workouts are a big part of some workout plans (especially the 10 meters per stroke strapless plans).  They are also fun to do because you are always counting down to the next bump.

Workout Summary - media/20170926-1700550o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09821|40:00.0|02:02.2|194.5|21.0|152.5|172.0|11.7
W-|09827|40:00.0|02:02.1|192.9|20.8|152.2|172.0|11.8
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|172.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00972|04:00.0|02:03.5|181.1|19.4|112.9|134.0|12.5
01|00268|01:00.0|01:52.1|247.5|24.0|140.0|147.0|11.2
02|00964|04:00.0|02:04.5|181.7|19.5|143.5|149.0|12.3
03|00265|01:00.0|01:53.1|240.1|23.9|149.0|155.0|11.1
04|00965|04:00.0|02:04.4|182.2|19.6|149.7|155.0|12.3
05|00264|01:00.0|01:53.8|236.3|24.0|152.1|157.0|11.0
06|00962|04:00.0|02:04.7|181.0|19.9|154.0|159.0|12.1
07|00262|01:00.0|01:54.4|230.7|23.7|157.2|162.0|11.1
08|00962|04:00.0|02:04.8|181.0|20.4|157.7|161.0|11.8
09|00263|01:00.0|01:54.2|234.9|23.9|160.3|163.0|11.0
10|00962|04:00.0|02:04.7|181.8|20.0|160.0|163.0|12.0
11|00264|01:00.0|01:53.5|233.8|23.9|162.6|166.0|11.1
12|00963|04:00.0|02:04.6|181.9|20.8|163.1|166.0|11.6
13|00263|01:00.0|01:53.9|236.2|24.0|165.7|169.0|11.0
14|00964|04:00.0|02:04.5|182.0|20.7|166.9|170.0|11.6
15|00265|01:00.0|01:53.2|243.7|24.2|169.8|172.0|10.9

I was  thinking that my HR would have been a bit lower from this, but I don’t really know.  It was good fun anyway.

Tomorrow:  L2 Waterfall: 3k/2.5k/2K on 5′ rest.  Target pace 1:54.