Saturday, January 07, 2006
Road to CDA 06 Swim/bike
Sat 1/7
Summary: Swim 2.4K (60 min)/ Spin 52 miles (2:40)
Swim at 1pm: Exact same workout as thursday except in 60 min (thurs. = 63 min)
Spin at 2:30 pm
15 min at 150W, HR ave 90: max 91
15 min at 180W, HR ave 98: max 98
90 min at 210W, HR ave 113: max 120
30 min at 230W, HR ave 131: max 143
10 min cd at 150 W
Total 2:40, first 120 min at 95-100 rpm, final 30 min 230W at 90-95 rpm
Zone summary:
Zone 1 = 2:14 (84%)
Zone 2 = 21:00 (13%)
Zone 3 = 4:30 (8%)
*Swim coming along, feeling more balanced. Did the 2, 100's during drills in 1:22 and 1:20
*Spin was tough. maintaining continuous wattage and cadence. Although HR under Zone 2 for 2 hours, legs really felt worked over. Will build muscular endurance. Very similar to a 2 1/2 hour time trial.
Summary: Swim 2.4K (60 min)/ Spin 52 miles (2:40)
Swim at 1pm: Exact same workout as thursday except in 60 min (thurs. = 63 min)
Spin at 2:30 pm
15 min at 150W, HR ave 90: max 91
15 min at 180W, HR ave 98: max 98
90 min at 210W, HR ave 113: max 120
30 min at 230W, HR ave 131: max 143
10 min cd at 150 W
Total 2:40, first 120 min at 95-100 rpm, final 30 min 230W at 90-95 rpm
Zone summary:
Zone 1 = 2:14 (84%)
Zone 2 = 21:00 (13%)
Zone 3 = 4:30 (8%)
*Swim coming along, feeling more balanced. Did the 2, 100's during drills in 1:22 and 1:20
*Spin was tough. maintaining continuous wattage and cadence. Although HR under Zone 2 for 2 hours, legs really felt worked over. Will build muscular endurance. Very similar to a 2 1/2 hour time trial.
