Warm up

Failed 5k TT.
Target pace 2:03. Not a good effort.

30' stair climber 122 floors 2076 steps 190W AHR 160(!)

Warm up

L4-style
276-270-270-276-270 target
271-269-272-279-274 actual

30' stair climber 133 floors 2273 steps 207W AHR 156

Target 8x1k 1'r at 2:03. Bailed after 6 reps. Tough.

Cool down to get to exactly 250k in the month

L4-style
270-270-270-270-276

180-188-180-188-180 (916 target vs 949 actual). Sweat in eyes made it difficult!

500on/500off pace targets 2:04/2:10

30' stair climber 139 floors 2366 steps 216W. AHR 152

500on/500off pace targets 2:02/2:08

Warm up

L4 style 5x270
4'/3'/2'/1' at 24/27/30/33 (1.5 x WP rates).
Targets 2:20, 2:16, 2:12, 2:08.

30' s…

180-188-180-184-180 (912 target vs 943 actual).
18oC, but 99% humidity. Felt hard after yesterday's workout.

L4 style 4x270
4'/3'/2'/1' at 24/27/30/33 (1.5 x WP rates).
Targets 2:20, 2:16, 2:12, 2:08.

30'…

4x10' 1'r
4'/3'/2'/1' at 26/28/30/32.
Targets 2:16, 2:12, 2:08, 2:04. Too fast for an endurance pi…

8x500 3'30" rest
Kbell snatches in rests 1-4.

Supposed to be 50' L4
180-188-180-184-180, but couldn't complete!
Very dispiriting.

Warm up

4x2k on 7' rest. Target 2:00 splits