Wednesday, January 04, 2006
Road to CDA 06: swim/bike
Wed 1/4
Summary:
Swim a.m. 2k (51 min)
Spin p.m. 30 miles (95 min)
AM 6:00: Swim
2k, 51 minutes
500 wu in 8:30
50 of each drill (4 balance, 4 stroke), with 100 free between balance and stroke drills and at end of stroke drills (1:24). (Total 600 yd)
Then 12 X 50 on 1 min cycle all in 40-42. 1 min rest to next set
Then 12 X 25 alternating each pair with and without ankle band. Rest about 10-15 sec on each.
PM:6:30: Spin
30 miles, 95 minutes
Progressive increase in power/HR: maintained 95-100 rpm throughout ride
15 min 150W, HR ave = 86, HR mx = 91
15 min 180W, HR ave = 92, HR mx = 94
20 min 200W, HR ave = 98, HR mx = 98
20 min 220 W, HR ave= 101, HR mx= 106
15 min 250W, HR ave= 113, HR mx = 122
5 min 300W, HR ave = 132, HR mx = 134
5 min cool down, 150W
HR Zone Summary:
Zone 1 = 80 min (84%)
Zone 2 = 6 min (6%)
Zone 3 = 4 min (4%)
** strong workout. Cardio fitness is rapidly progressing since I've been consistent in workouts the past 3 weeks. On monday, at 200W, HR ave 111 and max 130 (today this similar HR was at 250+ Watts) On 12/28 spin, HR 117 at 210W (similar HR today at 250W)
Summary:
Swim a.m. 2k (51 min)
Spin p.m. 30 miles (95 min)
AM 6:00: Swim
2k, 51 minutes
500 wu in 8:30
50 of each drill (4 balance, 4 stroke), with 100 free between balance and stroke drills and at end of stroke drills (1:24). (Total 600 yd)
Then 12 X 50 on 1 min cycle all in 40-42. 1 min rest to next set
Then 12 X 25 alternating each pair with and without ankle band. Rest about 10-15 sec on each.
PM:6:30: Spin
30 miles, 95 minutes
Progressive increase in power/HR: maintained 95-100 rpm throughout ride
15 min 150W, HR ave = 86, HR mx = 91
15 min 180W, HR ave = 92, HR mx = 94
20 min 200W, HR ave = 98, HR mx = 98
20 min 220 W, HR ave= 101, HR mx= 106
15 min 250W, HR ave= 113, HR mx = 122
5 min 300W, HR ave = 132, HR mx = 134
5 min cool down, 150W
HR Zone Summary:
Zone 1 = 80 min (84%)
Zone 2 = 6 min (6%)
Zone 3 = 4 min (4%)
** strong workout. Cardio fitness is rapidly progressing since I've been consistent in workouts the past 3 weeks. On monday, at 200W, HR ave 111 and max 130 (today this similar HR was at 250+ Watts) On 12/28 spin, HR 117 at 210W (similar HR today at 250W)
