Thursday, 15 March: No training, travel to CA.

Friday, 16 March: Quickie HIIT session

35 minute treadmill in the fitness center.

6 x (30″ hard / 4’30” easy)

Felt like crap.  The intervals really hurt.  Then I headed to the airport to fly home.  I got home around 6pm.

Saturday, 17 March: No training. Rest Day.

I went to the Boston Flower Show with my wife and had dinner in Boston.

Sunday, 18 March: 4 x 20′ / 3′ Dynamic

          Workout Summary - media/20180318-2130340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20700|92:00.0|02:13.3|159.9|20.6|144.6|160.0|10.9
W-|19049|80:00.0|02:06.0|175.3|20.2|146.7|160.0|11.8
R-|01654|12:00.0|03:37.8|057.4|23.4|131.0|160.0|09.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04825|20:00.0|02:04.4|181.4|20.3|136.2|148.0|11.9
01|04783|20:00.0|02:05.4|177.4|20.3|145.3|152.0|11.8
02|04749|20:00.0|02:06.3|174.4|20.1|151.4|159.0|11.8
03|04691|20:00.0|02:07.9|168.0|20.0|153.8|160.0|11.7

I felt really strong through the first two intervals, but I kind of ran out of steam in the second half of the third interval.  The last one was a bit of a struggle.

Monday, 19 March: 2 x 2k/2′ + 2 x 1k/3′ + 2 x 500/2′

I added a 2k warmup to the front end.

          Workout Summary - media/20180319-1215340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11321|50:52.0|02:14.8|169.9|19.7|142.4|169.0|11.3
W-|09000|34:49.0|01:56.1|226.5|21.9|144.7|169.0|11.9
R-|02326|16:03.0|03:27.1|047.3|15.0|137.2|169.0|11.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:14.9|02:03.7|182.9|18.1|129.5|143.0|13.4
01|02000|07:51.6|01:57.9|215.9|22.1|146.0|156.0|11.5
02|02000|07:49.5|01:57.4|216.1|22.2|150.6|160.0|11.5
03|01000|03:42.8|01:51.4|253.7|24.0|151.3|166.0|11.2
04|01000|03:40.7|01:50.4|262.5|23.8|152.7|169.0|11.4
05|00500|01:45.6|01:45.6|305.4|25.1|146.4|165.0|11.3
06|00500|01:44.7|01:44.7|313.2|25.2|152.4|168.0|11.4

The PM was considerably more generous than rowsandall in terms of the paces.

Tomorrow:  I fly out to San Diego first thing in the morning.  I’m hoping that I can do a workout in the Hotel Fitness Center once I get there.  I have a business dinner that night.