Wednesday, January 11, 2006
Road to CDA 06: swim/bike
Wed 1/11
Summary: AM Swim 2.4 k (58 min), PM spin 20 miles (65 min)
Swim: 6:30 am
Same 2.4k routine as twice last week except in 58 min. (last week, 65 min and 60 min)
Difference in time is the 16X25's set was 2 min faster because of less rest.
Right calf 1-2/5 pain...dammit!
Bike: 7pm: Spin to IM Hawaii 1994, Dave Scott 2nd overall 8:20 at age 40. Newby-Fraser 7th overall win.
20 mile spin, 65 min: 20 min wu at 150-70 W, HR 85-92.
20 min at 210W, 95rpm, HR ave 102, max 114
20 min at 240W, 85 rpm, HR ave 111, max 118
5 min cd
Felt good, able to sustain a little more wattage in Zone 1
Zone summary: Zone 1 = 62 min (95%)
Zone 0 ( < 80 bpm) = 3 min (5%)
Summary: AM Swim 2.4 k (58 min), PM spin 20 miles (65 min)
Swim: 6:30 am
Same 2.4k routine as twice last week except in 58 min. (last week, 65 min and 60 min)
Difference in time is the 16X25's set was 2 min faster because of less rest.
Right calf 1-2/5 pain...dammit!
Bike: 7pm: Spin to IM Hawaii 1994, Dave Scott 2nd overall 8:20 at age 40. Newby-Fraser 7th overall win.
20 mile spin, 65 min: 20 min wu at 150-70 W, HR 85-92.
20 min at 210W, 95rpm, HR ave 102, max 114
20 min at 240W, 85 rpm, HR ave 111, max 118
5 min cd
Felt good, able to sustain a little more wattage in Zone 1
Zone summary: Zone 1 = 62 min (95%)
Zone 0 ( < 80 bpm) = 3 min (5%)
