Friday, March 10, 2006
Road to CDA 06: Run 4/ Bike 25
Fri 3/10
Summary: Run 4 on TM (27'), then Spin 26 miles (1:18)
Treadmill Run, mile 1 in 7, then next 3 at 6:40 pace. HR about 8-10 beats/min lower than yesterday at the same pace. Good sign of recovery.
Zone Summary: 100 % in Zone 1 (compare to yesterday's run first segment when I was running the same , 6:40/mile pace for 3 miles)
Spin 1 hour 18 min at Rob W's with group. Nice easy spin with mild progression in Watts. First 20' 130W, next 20 at 150W, next 20 at 200W, then 250W for 15'. 3 min cd at 130W.
Zone 0 and Zone 1 spin. HR is finally coming back down after bike trip. Max HR after 15 min at 100 cadence/250W was only 102 bpm. Good sign of recovery.
Summary: Run 4 on TM (27'), then Spin 26 miles (1:18)
Treadmill Run, mile 1 in 7, then next 3 at 6:40 pace. HR about 8-10 beats/min lower than yesterday at the same pace. Good sign of recovery.
Zone Summary: 100 % in Zone 1 (compare to yesterday's run first segment when I was running the same , 6:40/mile pace for 3 miles)
Spin 1 hour 18 min at Rob W's with group. Nice easy spin with mild progression in Watts. First 20' 130W, next 20 at 150W, next 20 at 200W, then 250W for 15'. 3 min cd at 130W.
Zone 0 and Zone 1 spin. HR is finally coming back down after bike trip. Max HR after 15 min at 100 cadence/250W was only 102 bpm. Good sign of recovery.
