Thursday: 4 x 20′ / 3′

The plan for the session was to keep it nice and easy.

  • 4 x 20′ / 3′
  • Cat VI: 2:06-2:11 pace, 18 spm
  • Heart rate: < 150

I felt very stiff this morning from yesterday’s adventure.  I had low expectations, but I was glad that it was a long slow session.  As it turned out, my heart rate plateaued early and at a low level and basically stuck there.  I was able to hold the 2:06 split throughout without coming close to the HR limits.

          Workout Summary - media/20171214-1350320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20012|92:00.0|02:17.9|167.5|18.0|136.9|147.0|12.1
W-|19066|80:00.0|02:05.9|175.0|18.0|138.2|147.0|13.2
R-|00951|12:00.0|06:18.7|056.0|17.0|119.5|147.0|02.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04772|20:00.0|02:05.7|175.1|18.2|132.7|142.0|13.1
01|04767|20:00.0|02:05.9|175.2|18.0|139.3|144.0|13.2
02|04764|20:00.0|02:06.0|174.9|18.0|140.3|147.0|13.3
03|04763|20:00.0|02:06.0|174.8|18.0|140.5|145.0|13.2

All in all, a nice way to spend 90 minutes.

Tomorrow:

  • 45′
  • Cat VI
  • Power 20 every 5 minutes at r32

 

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