Wednesday, January 18, 2006
Road to CDA 06: Bike
wed 1/18
Summary: Bike 62 miles (3:57), total ascent: 4600 ft: ave pace 15.7 mph
Biked same route as last sunday. Added more hills. Out to Womens forum same route. Today, went past forum to first right turn and dropped in toward bull-run. Then ascent back into Corbett. Back same route from stark st bridge over sandy river, backroads to springwater corridor. Avoided corridor this time and took back roads, climbing all the way back. Took the 10% grade hill up scouters moutain before final ascent up Mt Scott. Total elevation gain 4600, predominately in final 45 miles.
Zone Summary: (bike Zones)
Zone 1 = 67% (2:40') (Aerobic endurance) (<113)
Zone 2 = 15% (36') (Extensive endurance) (114-127)
Zone 3 = 9% (21') (Intensive endurance) (128-133)
Zone 4 = 5.5% (13') (Threshold 1: sub threshold) (134-142)
Zone 5a = 1.2% (3') (Threshold 2: at threshold) (143-145)
Zone5b = 0.5% (55") (VO2 max intervals) (146-150)
Zone5c = 0 (Anaerobic) (157+)
*Good distribution in Zones. Wanted predominance in Zone 1 but pushing some of the flats into zone 2, and hills in Zones 3 and 4.
Zones 5a and 5b on final 2 ascents, last 2.5 miles of ride.
Summary: Bike 62 miles (3:57), total ascent: 4600 ft: ave pace 15.7 mph
Biked same route as last sunday. Added more hills. Out to Womens forum same route. Today, went past forum to first right turn and dropped in toward bull-run. Then ascent back into Corbett. Back same route from stark st bridge over sandy river, backroads to springwater corridor. Avoided corridor this time and took back roads, climbing all the way back. Took the 10% grade hill up scouters moutain before final ascent up Mt Scott. Total elevation gain 4600, predominately in final 45 miles.
Zone Summary: (bike Zones)
Zone 1 = 67% (2:40') (Aerobic endurance) (<113)
Zone 2 = 15% (36') (Extensive endurance) (114-127)
Zone 3 = 9% (21') (Intensive endurance) (128-133)
Zone 4 = 5.5% (13') (Threshold 1: sub threshold) (134-142)
Zone 5a = 1.2% (3') (Threshold 2: at threshold) (143-145)
Zone5b = 0.5% (55") (VO2 max intervals) (146-150)
Zone5c = 0 (Anaerobic) (157+)
*Good distribution in Zones. Wanted predominance in Zone 1 but pushing some of the flats into zone 2, and hills in Zones 3 and 4.
Zones 5a and 5b on final 2 ascents, last 2.5 miles of ride.
