Tuesday, January 24, 2006
Road to CDA 06: Swim 3k/Run 11
Tues 1/24
Summary: Swim 3k (1:10), Run 11 (1:30, 1100 ft ascent, 8-8:15 pace)
Swim:
Warm-up: 200 in 3:08, then 450 of drills, then 200 in 3:05
Set 1: 3(4X100/2 min cycle) like last week. First 2 sets final 25 catch-up drill. Second set pull. Final set all links free. Set 1 ave 1:30, set 2 ave 1:35, set 3 ave 1:27>
Set 2: 16X50/1 min cycle. Breathing drills like before. each set of 4, breath every 2/3/4/5 stroke
150 cd: 100 kick and 50 breast.
Run:
From Duniway, up terwilliger to barber, down to macadam and over sellwood. Then down corridor to ross island bridge. 1 mile on track. ave 7:50-8:15 pace, 1100 ft elevation. Tried to keep in Zone 1 but tough on hills, even at 9 min pace.
Zone Summary:
Zone 1 = 67% (1 hour)
Zone 2 = 31% (28:00)
Zone 3 = 2% (2:00)
*Very tired on both workouts. Only 4-5 hrs of sleep, some insomnia. Wanted to go home and sleep but mangaged to get through it.
Summary: Swim 3k (1:10), Run 11 (1:30, 1100 ft ascent, 8-8:15 pace)
Swim:
Warm-up: 200 in 3:08, then 450 of drills, then 200 in 3:05
Set 1: 3(4X100/2 min cycle) like last week. First 2 sets final 25 catch-up drill. Second set pull. Final set all links free. Set 1 ave 1:30, set 2 ave 1:35, set 3 ave 1:27>
Set 2: 16X50/1 min cycle. Breathing drills like before. each set of 4, breath every 2/3/4/5 stroke
150 cd: 100 kick and 50 breast.
Run:
From Duniway, up terwilliger to barber, down to macadam and over sellwood. Then down corridor to ross island bridge. 1 mile on track. ave 7:50-8:15 pace, 1100 ft elevation. Tried to keep in Zone 1 but tough on hills, even at 9 min pace.
Zone Summary:
Zone 1 = 67% (1 hour)
Zone 2 = 31% (28:00)
Zone 3 = 2% (2:00)
*Very tired on both workouts. Only 4-5 hrs of sleep, some insomnia. Wanted to go home and sleep but mangaged to get through it.
