Wednesday, February 22, 2006
Road to CDA 06: Weights-Run 4/ Swim 4000
Wed 2/22 (need to do weight routine, and need my morning run. So, I will do legs only, then run shorter. Tonight, will Swim, then do arms/back, then try to run again.
Summary: a.m. weights legs only, then run 4 TM (26')/p.m. Swim 4000 (1:13)
6:30 am: Weight routine legs only, all 2 sets of 20:
lunges: bar + 20 lb
single leg ham curl: 35 lb
single leg quad extension: 35 lb
inner/outer thigh: 60 lb
leg press/calf press: 105 lb
Then Run 4 on TM: First 10 min at 6:40 pace, next 10 min at 6:20 pace, final 6 min at 6:40 pace. Goal was to hopefully spend >90% of time in Zones 2/3. Max HR on this was the final couple of minutes at 6:20 pace, 144. (1 beat into zone 4)
Zone Summary:
Zone 1 = 15% (4')
Zone 2 = 28% (7'30")
Zone 3 = 48% (12'30")
Zone 4 = 10% (2')
Swim in pm: 1000 pull warm up in 15:20 (1:32/100 ave)
Set 1 = 10 X 300/40: First 6 in 4:34-38 (1:31-33/100 ave pace), 7th slower at 4:42. Pulled on 8 for 4:42, 9/10 both 4:45. Calf cramp on 7, so I pulled #8. On 9, right arch cramp, on 10 hamstring cramp.
*Yeah, this one hurt. Can't do a weight set on arms when arms are dead. Cancelled run because of the leg cramping.
*
Summary: a.m. weights legs only, then run 4 TM (26')/p.m. Swim 4000 (1:13)
6:30 am: Weight routine legs only, all 2 sets of 20:
lunges: bar + 20 lb
single leg ham curl: 35 lb
single leg quad extension: 35 lb
inner/outer thigh: 60 lb
leg press/calf press: 105 lb
Then Run 4 on TM: First 10 min at 6:40 pace, next 10 min at 6:20 pace, final 6 min at 6:40 pace. Goal was to hopefully spend >90% of time in Zones 2/3. Max HR on this was the final couple of minutes at 6:20 pace, 144. (1 beat into zone 4)
Zone Summary:
Zone 1 = 15% (4')
Zone 2 = 28% (7'30")
Zone 3 = 48% (12'30")
Zone 4 = 10% (2')
Swim in pm: 1000 pull warm up in 15:20 (1:32/100 ave)
Set 1 = 10 X 300/40: First 6 in 4:34-38 (1:31-33/100 ave pace), 7th slower at 4:42. Pulled on 8 for 4:42, 9/10 both 4:45. Calf cramp on 7, so I pulled #8. On 9, right arch cramp, on 10 hamstring cramp.
*Yeah, this one hurt. Can't do a weight set on arms when arms are dead. Cancelled run because of the leg cramping.
*
