Saturday, January 28, 2006
Road to CDA 06: Run 8/ Bike 61
Sat 1/28
Summary: Run 8+ in 65 min before bike ride (940 ft ascent)/Bike 61 (4:20), 5400 ft ascent
Run: 8+ in 65, happey valley easy. In zone 1 except for hills. kept pace easy. Before breakfast. total ascent 940 ft.
Zone summary:
Zone 1 = 70% (45:30)
Zone 2 = 15% (10')
Zone 3 = 10% (6:30)
Zone 4 = 1% (60")
Zone 0 = 4% (2") (below HR of 85)
Then ate pancakes, bike ride 90 min later
Bike: With Hannes, some rain, heavy in gorge for 25 min. Otherwise, avoided rain most of ride!
61 miles, Hills from Mt Scott, out to Stark st bridge and up toward corbet. Back on hilly backroads. Big chain ring on last climb up ridge rd up mt scott. Total ascent, 5400 ft
Climbed a 12.1% grade for 500 ft just before final ascent. Climbed 1300 ft final 2 miles.
Zone Summary:
Zone 1 = 46% (2:01)
Zone 2 = 32% (1:23)
Zone 3 = 14% (37')
Zone 4 = 6% (17')
Zone 5a = 0.6% (90") (final hill)
*Covered all 5 zones again this week although spent more time in zones 1/2. HR definately coming down. Peak HR was 147 on the final ascent in big chain ring. Last 3 hill rides, HR climbed easily into mid-hight 150's on ascents. This is a good sign.
Summary: Run 8+ in 65 min before bike ride (940 ft ascent)/Bike 61 (4:20), 5400 ft ascent
Run: 8+ in 65, happey valley easy. In zone 1 except for hills. kept pace easy. Before breakfast. total ascent 940 ft.
Zone summary:
Zone 1 = 70% (45:30)
Zone 2 = 15% (10')
Zone 3 = 10% (6:30)
Zone 4 = 1% (60")
Zone 0 = 4% (2") (below HR of 85)
Then ate pancakes, bike ride 90 min later
Bike: With Hannes, some rain, heavy in gorge for 25 min. Otherwise, avoided rain most of ride!
61 miles, Hills from Mt Scott, out to Stark st bridge and up toward corbet. Back on hilly backroads. Big chain ring on last climb up ridge rd up mt scott. Total ascent, 5400 ft
Climbed a 12.1% grade for 500 ft just before final ascent. Climbed 1300 ft final 2 miles.
Zone Summary:
Zone 1 = 46% (2:01)
Zone 2 = 32% (1:23)
Zone 3 = 14% (37')
Zone 4 = 6% (17')
Zone 5a = 0.6% (90") (final hill)
*Covered all 5 zones again this week although spent more time in zones 1/2. HR definately coming down. Peak HR was 147 on the final ascent in big chain ring. Last 3 hill rides, HR climbed easily into mid-hight 150's on ascents. This is a good sign.
