Monday, January 23, 2006
Road to CDA 06: Bike 40/core
Mon 1/23
weight 170.2, body fat 6.5%
Summary: Bike outside (sunny and 48 degrees!) 40 miles (2:45, ascent 2500, ave pace 14.0
30 min core abs/low back floor work
Bike at noon with Ann. Out backroads to boring then out around landscaping farms toward Sandy. Mostly Zone 1 ride. Easy pace. Geared down on hills to work on strength and to keep HR down. Cadence on final climb around 40.
From covered bridge off foster coming up mt scott. This route is one climb broken up into 3 segments.
Segment 1 = 6.6% grade, 340 ft ascent, 1.0 mile (cov. bridge to top of first hill)
Segment 2 = 9.1% grade, 240 ft ascent, 0.5 mile (up ridge road: speed bumps)
Segment 3 = 8.7% grade, 160 ft ascent, 0.3 mile (up final hill from mt scott blvd to tyler rd)
Zone Summary: Total 2 hour, 45 min
Zone 1 = 81% (2:15)
Zone 2 = 12% (17:00)
Zone 3 = 2% (2' 30")
Zone 0 = 6% (8:00) ( HR below 70 bpm)
After ride: 30 min Pilates abs and floor work for low back.
weight 170.2, body fat 6.5%
Summary: Bike outside (sunny and 48 degrees!) 40 miles (2:45, ascent 2500, ave pace 14.0
30 min core abs/low back floor work
Bike at noon with Ann. Out backroads to boring then out around landscaping farms toward Sandy. Mostly Zone 1 ride. Easy pace. Geared down on hills to work on strength and to keep HR down. Cadence on final climb around 40.
From covered bridge off foster coming up mt scott. This route is one climb broken up into 3 segments.
Segment 1 = 6.6% grade, 340 ft ascent, 1.0 mile (cov. bridge to top of first hill)
Segment 2 = 9.1% grade, 240 ft ascent, 0.5 mile (up ridge road: speed bumps)
Segment 3 = 8.7% grade, 160 ft ascent, 0.3 mile (up final hill from mt scott blvd to tyler rd)
Zone Summary: Total 2 hour, 45 min
Zone 1 = 81% (2:15)
Zone 2 = 12% (17:00)
Zone 3 = 2% (2' 30")
Zone 0 = 6% (8:00) ( HR below 70 bpm)
After ride: 30 min Pilates abs and floor work for low back.
