Sunday, February 05, 2006
Road to CDA 06: Run 9/bike 75
Sun 2/5
Summary:" Run 9 (72') before ride. Ride 75 in 5:08. 5820 ascent. ave pace 14.6 mph.
Run with group from PRC at 8am: 9 miles up to top of mt tabor. Ascent 640 ft, worked up tabor into higher heart zones. legs pretty tired and tight on way back.
Zone Summary:
Zone 1 = 86% (61')
Zone 2 = 3.4% (2'30")
Zone 3 = 1.5% (65")
Zone 4 = 3.8% (2'40") sub-threshold
Zone 5a = 4.6% (3'15") at threshold
Zone 5b = .5% (20") VO2 mx
Bike after 60' transition from run. Grant F, Erin P and Ann. Out to springwater road to end. Then about 1/3 of way up Hillockburn road. Turned around at about 1800 ft elevation and snow on road and in trees. This road eventually drops down and crosses Clackamas river to link onto Hwy 224. Big climing though. Will save it for later.
Zone Summary:
Zone 1 = 64% (3:15)
Zone 2 = 24% (1:15)
Zone 3 = 3% (10')
Zone 4 = 3% (10')
Zone 5a = 1% (3')
Zone 0 = 5% (15') (below HR of 70)
Right medial front calf painful after ride. Iced and ace bandage. Will not bike for a few days anyway. Swim only tomarrow. Solid ride though. Biggest ride of the season so far. Grant and I pushed up a hill 410 ft and exactly 1 mile at the 60 mile point in ride. Painful!
Summary:" Run 9 (72') before ride. Ride 75 in 5:08. 5820 ascent. ave pace 14.6 mph.
Run with group from PRC at 8am: 9 miles up to top of mt tabor. Ascent 640 ft, worked up tabor into higher heart zones. legs pretty tired and tight on way back.
Zone Summary:
Zone 1 = 86% (61')
Zone 2 = 3.4% (2'30")
Zone 3 = 1.5% (65")
Zone 4 = 3.8% (2'40") sub-threshold
Zone 5a = 4.6% (3'15") at threshold
Zone 5b = .5% (20") VO2 mx
Bike after 60' transition from run. Grant F, Erin P and Ann. Out to springwater road to end. Then about 1/3 of way up Hillockburn road. Turned around at about 1800 ft elevation and snow on road and in trees. This road eventually drops down and crosses Clackamas river to link onto Hwy 224. Big climing though. Will save it for later.
Zone Summary:
Zone 1 = 64% (3:15)
Zone 2 = 24% (1:15)
Zone 3 = 3% (10')
Zone 4 = 3% (10')
Zone 5a = 1% (3')
Zone 0 = 5% (15') (below HR of 70)
Right medial front calf painful after ride. Iced and ace bandage. Will not bike for a few days anyway. Swim only tomarrow. Solid ride though. Biggest ride of the season so far. Grant and I pushed up a hill 410 ft and exactly 1 mile at the 60 mile point in ride. Painful!
