Thursday, February 16, 2006
Road to CDA 06: Run 12/Bike 30
Thurs 2/16: forgot I was assigned the night shift so I have to day free to extend the workout!!
Summary: Run 12.5 (1:28)/Bike 30 (3:05, 2000 ft ascent)
Run in a.m. 12.5 miles at forest park. 1/4 wu and 1/4 cd. Ran out to mile 6 post and back. Total time for the 12, 1:24 (7 min pace). Out in 44 (7:20), back in 40:45 )6:48 pace. This felt comfortable. Goal was a primary Zone 1 and 2 run, goal was to try to be at least equal in Zones 1 and 2, but possibly more into Zone 2, but feel like not working too much.
Zone Summary:
Zone 1 = 26% (23')
Zone 2 = 60% (53')
Zone 3 = 13% (12')
30 min transition to bike.
Bike with Ann 30 miles in 2:05. Dropped down to corridor, out to boring to hwy 26. Then climbed most of the way back. Around 2000 ft ascent. Worked final climb from mt scott blvd up to my driveway (final 1/2 mile of climb). Never dropped below 10 mph on steepest ascent. This spiked my HR to 156 (Zone 5c).
Zone Summary:
Zone 1 = 70% (1 hr 28')
Zone 2 = 15% (15')
Zone 3 = 7% (9')
Zone 4 = 4% (5')
Zone 5(a,b,c) = 1.7% (2'15")
Zone 0 = 5.3% (7')
*Legs alittle sleepy on ride after run while spinning on flats. The hills on the way back woke them up.
Summary: Run 12.5 (1:28)/Bike 30 (3:05, 2000 ft ascent)
Run in a.m. 12.5 miles at forest park. 1/4 wu and 1/4 cd. Ran out to mile 6 post and back. Total time for the 12, 1:24 (7 min pace). Out in 44 (7:20), back in 40:45 )6:48 pace. This felt comfortable. Goal was a primary Zone 1 and 2 run, goal was to try to be at least equal in Zones 1 and 2, but possibly more into Zone 2, but feel like not working too much.
Zone Summary:
Zone 1 = 26% (23')
Zone 2 = 60% (53')
Zone 3 = 13% (12')
30 min transition to bike.
Bike with Ann 30 miles in 2:05. Dropped down to corridor, out to boring to hwy 26. Then climbed most of the way back. Around 2000 ft ascent. Worked final climb from mt scott blvd up to my driveway (final 1/2 mile of climb). Never dropped below 10 mph on steepest ascent. This spiked my HR to 156 (Zone 5c).
Zone Summary:
Zone 1 = 70% (1 hr 28')
Zone 2 = 15% (15')
Zone 3 = 7% (9')
Zone 4 = 4% (5')
Zone 5(a,b,c) = 1.7% (2'15")
Zone 0 = 5.3% (7')
*Legs alittle sleepy on ride after run while spinning on flats. The hills on the way back woke them up.
