All about that base: 3 x 20′ / 2′ Dynamic

Plan:

  • 3 x 20′ / 2′ rest
  • power: 160-170W
  • rate: 20ish
  • HR limit: 145/150/155 (1st/2nd/3rd piece)

10-1a

       Workout Summary - media/20171001-2001100o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14506|66:00.0|02:16.5|161.7|20.7|144.9|156.0|10.6
W-|13994|60:00.0|02:08.6|164.4|20.4|145.0|156.0|11.4
R-|00514|06:00.0|05:50.2|093.2|23.9|138.7|156.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04686|20:00.0|02:08.0|166.0|20.4|136.2|147.0|11.5
01|04676|20:00.0|02:08.3|165.9|20.1|147.7|155.0|11.6
02|04632|20:00.0|02:09.5|161.3|20.8|151.0|156.0|11.1

Tomorrow:  OTW 1x, Quinsig, 15×3’/1′, rate: 25

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