Monday, February 27, 2006
Road to CDA 06: core/Swim 4000/Bike 40
Mon 2/28
Summary: 35 min core/ Swim 4000 (1:13)/Bike 40 (2:33/ 2420 ft ascent)
Raining and windy today in Auburn. Found a 24hr fitness center 30 min. away. Core 35 min. Then Swim:
Swim 4000: 1000 wu in 15'45", 500 free then 500 pull.
Set 1 = 2 X 200/40 (both in 2:57), then 4 X 100/30 (1:22/23/21/20)
Set 2 = 2 X 200/35 (2:56/57), then 4 X 100/25 (3 in 1:25, 1 in 1:27)
Set 3 = 2 X 200/30 (2:54/51), then 4 X 100/20 (all in 1:25)
Set 4 = 10 X 50/1 min cycle, all pull in 40-42"
cd 100 breast/free.
Pushed on my third set of 200's to get down near 2:50. By push, I mean I really felt the pull on the stroke. Pulled water all the way through to hips and tried not to pull arm up too early. Overall, felt strong entire workout.
Lunch then bike 2 hours later: 40 miles easy in 2:33. Ann getting pretty tired on the hills but stable considering this is the most she has ever biked. (her peak week for 7 days last season was 220 miles). My legs are stable but quads a little sore at insertion around knee bilateral. I was going to ride down into the gorge for another 1000 ft at the end but realized this is a rest day. Still climbed 2420 though. Cant avoid the hills since Auburn is 1300 ft and everywhere you ride, you drop into valley (170 ft above sea level) or down to the river, 300 ft altitude.
Zone Summary:
Zone 0 = 21% (32')
Zone 1 = 79% (2:01)
Breakfast: 2 yogurt (10g protein), 80z milk (8g protein), Bran muffin, coffee
Lunch: After swim, 60g carbs, 15g protein drink. Then, Burger and fries (splurged). (about 20 g protein and a whole lot of fat)
After bike ride, 75g carbs, 25g protein drink.
Dinner: Pasta with meat sauce.
Summary: 35 min core/ Swim 4000 (1:13)/Bike 40 (2:33/ 2420 ft ascent)
Raining and windy today in Auburn. Found a 24hr fitness center 30 min. away. Core 35 min. Then Swim:
Swim 4000: 1000 wu in 15'45", 500 free then 500 pull.
Set 1 = 2 X 200/40 (both in 2:57), then 4 X 100/30 (1:22/23/21/20)
Set 2 = 2 X 200/35 (2:56/57), then 4 X 100/25 (3 in 1:25, 1 in 1:27)
Set 3 = 2 X 200/30 (2:54/51), then 4 X 100/20 (all in 1:25)
Set 4 = 10 X 50/1 min cycle, all pull in 40-42"
cd 100 breast/free.
Pushed on my third set of 200's to get down near 2:50. By push, I mean I really felt the pull on the stroke. Pulled water all the way through to hips and tried not to pull arm up too early. Overall, felt strong entire workout.
Lunch then bike 2 hours later: 40 miles easy in 2:33. Ann getting pretty tired on the hills but stable considering this is the most she has ever biked. (her peak week for 7 days last season was 220 miles). My legs are stable but quads a little sore at insertion around knee bilateral. I was going to ride down into the gorge for another 1000 ft at the end but realized this is a rest day. Still climbed 2420 though. Cant avoid the hills since Auburn is 1300 ft and everywhere you ride, you drop into valley (170 ft above sea level) or down to the river, 300 ft altitude.
Zone Summary:
Zone 0 = 21% (32')
Zone 1 = 79% (2:01)
Breakfast: 2 yogurt (10g protein), 80z milk (8g protein), Bran muffin, coffee
Lunch: After swim, 60g carbs, 15g protein drink. Then, Burger and fries (splurged). (about 20 g protein and a whole lot of fat)
After bike ride, 75g carbs, 25g protein drink.
Dinner: Pasta with meat sauce.
