Saturday, January 21, 2006
Road to CDA 06: Run 6.5/Bike 65
Sat 1/21
Summary: Run 6.5 miles (48:30), Ride 65+ miles (4:22; 4480 ft ascent; 15.2 mph)
Run on TM before ride:
Tested right calf a little, ran totally pain free. 1 mile at 8, next 7:40, then 7:30, down to 7:20X2 and cooldown 7:30.
Zone Summary
Zone 1 = 32% (15:30)
Zone 2 = 50% (24:00)
Zone 3 = 16% (9:00)
*No calf pain!!
15 min transition to bikes
Bike:
Rob and Erin P, mapped course up to bald peak (ascent 1430 ft), and copper mt. Good weather out, at top of bald peak, raining and temp dropped about 10 degrees, heavy fog. Road in rain and cold for about an hour, then light rain 25 miles back.
Zone Summary: Sweet... Spent time in all 7 Zones
Zone 1 = 55% (2:24.30)
Zone 2 = 22% (58:00)
Zone 3 = 5% (14:00)
Zone 4 = 9% (23:00) (sub-threshold)
Zone 5a = 2.4% (6:00) (3 beats above threshold)
Zone5b = 3.7% (9:45) (VO2 max pace)
Zone5c = 2.6% (6:50) (Anaerobic pace)
* This was a great ride based on the amount of time spent in Zones. 77% In Zones 1/2 , 14% sub threshold, and about 9% spent above threshold. Overall, this is a build phase ride, but majority spent near recovery pace. Doesnt hurt to have a big workout. Just cant do it more than once a week for now.
Summary: Run 6.5 miles (48:30), Ride 65+ miles (4:22; 4480 ft ascent; 15.2 mph)
Run on TM before ride:
Tested right calf a little, ran totally pain free. 1 mile at 8, next 7:40, then 7:30, down to 7:20X2 and cooldown 7:30.
Zone Summary
Zone 1 = 32% (15:30)
Zone 2 = 50% (24:00)
Zone 3 = 16% (9:00)
*No calf pain!!
15 min transition to bikes
Bike:
Rob and Erin P, mapped course up to bald peak (ascent 1430 ft), and copper mt. Good weather out, at top of bald peak, raining and temp dropped about 10 degrees, heavy fog. Road in rain and cold for about an hour, then light rain 25 miles back.
Zone Summary: Sweet... Spent time in all 7 Zones
Zone 1 = 55% (2:24.30)
Zone 2 = 22% (58:00)
Zone 3 = 5% (14:00)
Zone 4 = 9% (23:00) (sub-threshold)
Zone 5a = 2.4% (6:00) (3 beats above threshold)
Zone5b = 3.7% (9:45) (VO2 max pace)
Zone5c = 2.6% (6:50) (Anaerobic pace)
* This was a great ride based on the amount of time spent in Zones. 77% In Zones 1/2 , 14% sub threshold, and about 9% spent above threshold. Overall, this is a build phase ride, but majority spent near recovery pace. Doesnt hurt to have a big workout. Just cant do it more than once a week for now.