Sunday, February 12, 2006
Road to CDA 06: Run 8/Bike 43
Sun 2/12
Summary: Run 8.5 slow (75'), then Bike 43 easy, 3 hours, 2100 ascent.
Run : With group from PRC, out to terwilliger to charthouse and back. about 8.5 miles, close to 9 min pace/mile. Recovery run. Felt totally loose and easy
Zone Summary:
Zone 1 = 93% (70')
Zone 2 = 4% (3')
Zone 3/4 = 3% (2')
10' transition, then Bike easy 43 miles with Ann, Erin, Rob, and Chris. Down trail from PRC to sellwood, over bridge and up cemetery to boonsferry. Down Tyron creek to lake O. Then out to Oregon city, along clackamas river road. Loop back to I205 trail, then down Springwater to river and back to PRC. Felt nice and easy. Recovery. Total Ascent 2100.
Zone Summary:
Zone 1 = 90% (2:44)
Zone 2 = 6% (9')
Zone 3 = 2% (3')
Zone 4/5a/5b = 2% (4')
*All workouts felt like recovery. Worked a couple of hills to tease into higher heart zones, but most of run and ride in zone 1.
Summary: Run 8.5 slow (75'), then Bike 43 easy, 3 hours, 2100 ascent.
Run : With group from PRC, out to terwilliger to charthouse and back. about 8.5 miles, close to 9 min pace/mile. Recovery run. Felt totally loose and easy
Zone Summary:
Zone 1 = 93% (70')
Zone 2 = 4% (3')
Zone 3/4 = 3% (2')
10' transition, then Bike easy 43 miles with Ann, Erin, Rob, and Chris. Down trail from PRC to sellwood, over bridge and up cemetery to boonsferry. Down Tyron creek to lake O. Then out to Oregon city, along clackamas river road. Loop back to I205 trail, then down Springwater to river and back to PRC. Felt nice and easy. Recovery. Total Ascent 2100.
Zone Summary:
Zone 1 = 90% (2:44)
Zone 2 = 6% (9')
Zone 3 = 2% (3')
Zone 4/5a/5b = 2% (4')
*All workouts felt like recovery. Worked a couple of hills to tease into higher heart zones, but most of run and ride in zone 1.
