Ironman Coeur d Alene 2006: Training Diary

3/7 Tues

summary: Spin 20 miles (65 min), then run 8 (64 min) hill repeats.

Spin: long wu, 7 min cd. Did 3 X 5 min TT intervals = rest at 110 watts. Progressively harder.
1= 200 watts, cadence 110: HR ave 105, mx 108, end of rest 70
2 = 250 watts, cadence 110: HR ave 107/ mx 109, end of rest 75
3 = 300-320 watts, cadence 110-115: HR ave 121, mx 139, end of rest 75

Zone Summary:
Zone 1 = 84% (55')
Zone 2-4 = 2% in each (90" in each)
Zone 0 = 10% (8')

*loosened legs up. esp. IT bands.

Run about 1 hour later: Duniway with Ann, Allison, Grant, and Tim
3 mile wu, 2 cd
8 Hill repeats, total ascent 1200 ft, each hill about 125 ft, ave grade 11%.
First 2 in 1:50 HR ave139, mx 156, end of rest 102
Next 2 in 1:45 HR ave 145, mx 159, end of rest 106
5/6 in 1:40 HR ave 147, mx 161, end of rest 108
7/8 in 1:32 HR ave 151, mx 165, end of rest 111

Zone Summary:
Zone 1 = 65% (38')
Zone 2-4 = 13% (6'30")
Zone 5a = 4.7% (2'45")
Zone 5b = 9% (5'30")
Zone 5c = 7% (4')

*Zones 5b and 5c above anaerobic threshold. Almost 10 minutes. Felt ok considering have run twice in 12 days.