Good progress

Tuesday – Nov 26 – 2 x 40′ / 2′ Steady State

Felt tired.  At work in the fitness center.  Needed to slow it down in the second 40 minutes.

       Workout Summary - media/20191126-1350330o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19217|01:24:00.0|02:11.1|165.6|19.5|144.7|154.0|11.7
W-|18973|01:20:00.0|02:06.5|172.9|20.2|144.9|154.0|11.8
R-|00246|00:04:00.0|08:07.8|018.1|06.3|140.7|154.0|16.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|09552|40:00.0|02:05.6|176.5|19.9|140.5|150.0|12.0
01|09421|40:00.0|02:07.4|169.4|20.4|149.4|154.0|11.5

Wednesday – Nov 27 – Waterfall

At home on slides.

Started with a 2k warmup.  Got a little carried away.

So I did a 1K buffer to kind of get settled down.

Last time I did this workout, I managed a 1:53.6.  So the target this time was 1:53.

I blew it away.

That’s a good improvement.  I’ll be happy when this is back below 1:50

Thursday – Nov 28 – 60′ L4

At home on slide before we headed up to Vermont of Thanksgiving.

That felt kind of hard!

Friday- Nov 29 – 10K threshold

Did this late in the day, around 7 pm.

2k warmup

Last time my pace was 1:57.2, so I wanted to target 1:56.  I thought I might be able to go a little harder, so I tried to keep 1:55 on the screen.  About halfway through, I started to push it a bit more.  HR was remarkably low, but it felt really hard.

Then a 2k happy ending cool down.

Comparing this row to my 10K row on November 2, there is really good improvement.

  • Lower ending hr and slower HR rise over the piece
  • 16W higher power
  • slightly higher stroke rate

This is my highest ranking this season at the 92nd percentile.

Today, a steady state session.

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