Friday, January 06, 2006
Road to CDA 06: Run
Fri: 1/6
Summary: Run 7 miles (57:00)
Treadmill
First mile @8, then picked up to 7:30with HR 112. Low right calf/high achilles tightened up so slowed back down to 8 after 3 min. Then to 8:20 where leg was nearly pain free. I figure the injury is pace related so I tried increasing the grade while at 8:20 pace. This worked. I worked up to 5% at 8:20 pace and held for 20 min at HR 143-148 Zone 4 (sub threshold): Got a great workout at only 8:20 pace and no increase in pain.
2 miles: 16:00 HR ave 107, max 115 (Zone 1)
1 mile: 8:20@ 1% incline: HR ave 118, max 123 (Zone 1)
1 mile: 8:20@ 3% incline: HR ave 133, max 138 (Zone 2)
2.25 miles: 20:00 @ 5% incline: HR ave 145, max 148 (Zone 4)
.75 mile cool down, 8:00 0%
Zone Summary:
Zone 1 = 24:45 (43%)
Zone 2 = 8:20 (14.5%)
Zone 3 = 6:30 (11 %)
Zone 4 = 18:00 (30%) (sub threshold, just below anaerobic threshold)
Summary: Run 7 miles (57:00)
Treadmill
First mile @8, then picked up to 7:30with HR 112. Low right calf/high achilles tightened up so slowed back down to 8 after 3 min. Then to 8:20 where leg was nearly pain free. I figure the injury is pace related so I tried increasing the grade while at 8:20 pace. This worked. I worked up to 5% at 8:20 pace and held for 20 min at HR 143-148 Zone 4 (sub threshold): Got a great workout at only 8:20 pace and no increase in pain.
2 miles: 16:00 HR ave 107, max 115 (Zone 1)
1 mile: 8:20@ 1% incline: HR ave 118, max 123 (Zone 1)
1 mile: 8:20@ 3% incline: HR ave 133, max 138 (Zone 2)
2.25 miles: 20:00 @ 5% incline: HR ave 145, max 148 (Zone 4)
.75 mile cool down, 8:00 0%
Zone Summary:
Zone 1 = 24:45 (43%)
Zone 2 = 8:20 (14.5%)
Zone 3 = 6:30 (11 %)
Zone 4 = 18:00 (30%) (sub threshold, just below anaerobic threshold)
