Tuesday, January 10, 2006
Road to CDA 06: weights/run
Tues: 1/10
Summary: weight routine w/o core (55 min), run treadmill 7 miles (56:00)
Goal on run was to spend good amount of time just below threshold (below Zone5). Spent 38% of entire run between HR 144-149 (zone 4: sub-threshold). Goal is to progress this in a few weeks so can run close to 60 minutes at sub threshold.
Weight routine first: complete routine without core. Inc abduction/adduction to 80 lbs, 2 X20 each. The rest stayed the same as prior routine.
Treadmill run,:
15 min WU at 7:40 pace, HR ave 129: max = 132
Then slowed to 8 min pace, and did 6 X 3 min at 5% incline, 2 min rest at 0% between
Had to slow to 8:12 pace the final 2 in order to keep HR below Zone 5. Wanted to be Zone 4 and lower (sub-threshold)
After 6 X 3 min, slowed to 8:20-30 pace and went 8 minutes at 5% incline. Varied pace to keep HR between 146 and 148 (Zone 4). 5 min cool down.
Zone Summary:
Zone 1 = 10:00 (18%)
Zone 2 = 17:00 (30%)
Zone 3 = 7:00 (13%)
Zone 4 = 21:30 (38%)
Zone 5 = :30 (0.8%)
* Right calf a little tight final 1-2 minutes of cool down. Wrapped and lightly stretched.
Summary: weight routine w/o core (55 min), run treadmill 7 miles (56:00)
Goal on run was to spend good amount of time just below threshold (below Zone5). Spent 38% of entire run between HR 144-149 (zone 4: sub-threshold). Goal is to progress this in a few weeks so can run close to 60 minutes at sub threshold.
Weight routine first: complete routine without core. Inc abduction/adduction to 80 lbs, 2 X20 each. The rest stayed the same as prior routine.
Treadmill run,:
15 min WU at 7:40 pace, HR ave 129: max = 132
Then slowed to 8 min pace, and did 6 X 3 min at 5% incline, 2 min rest at 0% between
Had to slow to 8:12 pace the final 2 in order to keep HR below Zone 5. Wanted to be Zone 4 and lower (sub-threshold)
After 6 X 3 min, slowed to 8:20-30 pace and went 8 minutes at 5% incline. Varied pace to keep HR between 146 and 148 (Zone 4). 5 min cool down.
Zone Summary:
Zone 1 = 10:00 (18%)
Zone 2 = 17:00 (30%)
Zone 3 = 7:00 (13%)
Zone 4 = 21:30 (38%)
Zone 5 = :30 (0.8%)
* Right calf a little tight final 1-2 minutes of cool down. Wrapped and lightly stretched.
