Tuesday, February 21, 2006
Road to CDA 06: Run 4/Run 8
Tues 2/21
Summary: run 4 in am (27'), run 8 w/ hills in pm (64')
Run 6:30 am, 4 on TM: first 4 min at 7:30 pace, then like last week, inc. pace about 10sec/mile every 2 minutes for 20 minutes. 3 minute cd at 6:40-7:30 pace. Ended up 6 min/mile pace final 2 minutes, but final mile at 6:12 pace. Never in Zone 5. High Zone 4 at 6 min pace.
*this workout was tough to get up an complete. Legs still in tail end of recovery from Sunday ride.
Zone Summary:
Zone 1 = 40% (11')
Zone 2 = 25% (6:30)
Zone 3 = 18% (5')
Zone 4 = 17% (4:30)
Run 5:30 pm: 3+ mile wu/2+mile cd. 8 X 65-75second uphill repeats. Same as last week but started about 15 seconds further down hill. Progressed time to top from 75" the first 4, to 70" on 5-6, 65" on 7, 61" on 8th.
Good Group: Ann, Erin, Rob, Andy, Tim D, Dan W
Zone Summary:
Zone 1 = 76% (48:30)
Zone 2 = 7.5% (5')
Zone 3 = 4.2% (2:40)
Zone 4 = 3.4% (2:10)
Zona5a= 4.7% (3')
Zone5b= 3.5% (2:15)
Zone5c= 1% (30")
*Good run day with 2 solid runs. Short but more time spent in higher zones. Gradually spending more time at and above threshold. Its a gradual process, only a few minutes in Zones 5 now but will progress on repeats hopefully to several minutes (up to 30). Will also progress to the point where tempo in Zone 4 (sub threshold) feels comfortable for 60'.
Summary: run 4 in am (27'), run 8 w/ hills in pm (64')
Run 6:30 am, 4 on TM: first 4 min at 7:30 pace, then like last week, inc. pace about 10sec/mile every 2 minutes for 20 minutes. 3 minute cd at 6:40-7:30 pace. Ended up 6 min/mile pace final 2 minutes, but final mile at 6:12 pace. Never in Zone 5. High Zone 4 at 6 min pace.
*this workout was tough to get up an complete. Legs still in tail end of recovery from Sunday ride.
Zone Summary:
Zone 1 = 40% (11')
Zone 2 = 25% (6:30)
Zone 3 = 18% (5')
Zone 4 = 17% (4:30)
Run 5:30 pm: 3+ mile wu/2+mile cd. 8 X 65-75second uphill repeats. Same as last week but started about 15 seconds further down hill. Progressed time to top from 75" the first 4, to 70" on 5-6, 65" on 7, 61" on 8th.
Good Group: Ann, Erin, Rob, Andy, Tim D, Dan W
Zone Summary:
Zone 1 = 76% (48:30)
Zone 2 = 7.5% (5')
Zone 3 = 4.2% (2:40)
Zone 4 = 3.4% (2:10)
Zona5a= 4.7% (3')
Zone5b= 3.5% (2:15)
Zone5c= 1% (30")
*Good run day with 2 solid runs. Short but more time spent in higher zones. Gradually spending more time at and above threshold. Its a gradual process, only a few minutes in Zones 5 now but will progress on repeats hopefully to several minutes (up to 30). Will also progress to the point where tempo in Zone 4 (sub threshold) feels comfortable for 60'.
