Sunday, March 05, 2006
Road to CDA 06: Swim 2100/Run 8
Sun 3/5
Summary: Swim 2100 (44'), then run on TM 8 miles (60')
Swim: 500 wu, 8:15. free for 250 and pull for 250
Set 1 = 10 X 100/30, all 1:26-28
Set 2 = 12 X 50/1 min cycle, all 40-42. free/pull each pair of two 50's
Run: Treadmill to closely monitor legs and slowly adjust pace. Cant do that outside on the roads to any accuracy like the treadmill.
Ran 1/2 mile in 8:30 pace, then 1.5 miles 8' pace. Then inc. 10sec/mile every 2 minutes to 7:30 pace, and held this pace for 2 more miles. 6th mile inc pace to 7:15, 7th mile increase to 7' pace. Then 1/2 mile at 6:40 pace. Then cd 1/2 mile at 7:30 pace. Quads tight first 4 miles but as I slowly inc. pace, legs slowly loosened up. 6:40 pace did not feel difficult at all.
Zone summary:
Zone 1 = 65% (39')
Zone 2 = 24 % (15')
Zone 3 = 7% (4'15")
Zone 4 = 3% (2')
* This is why the Treadmill is great for recovery runs. No way I could have this type of run outside. Zone 1 for first 2/3, then slowly inc. pace to higher zones. The slow inc. in pace allows legs to slowly adapt to the workout. Quads and thighs tight at first but I was able to slowly open the capillaries, slowly expand the muscles to allow a good recovery run. This is very tough to do out on the roads because of the lack of controlled pace that a TM offers, as well as the absence of hills.
Summary: Swim 2100 (44'), then run on TM 8 miles (60')
Swim: 500 wu, 8:15. free for 250 and pull for 250
Set 1 = 10 X 100/30, all 1:26-28
Set 2 = 12 X 50/1 min cycle, all 40-42. free/pull each pair of two 50's
Run: Treadmill to closely monitor legs and slowly adjust pace. Cant do that outside on the roads to any accuracy like the treadmill.
Ran 1/2 mile in 8:30 pace, then 1.5 miles 8' pace. Then inc. 10sec/mile every 2 minutes to 7:30 pace, and held this pace for 2 more miles. 6th mile inc pace to 7:15, 7th mile increase to 7' pace. Then 1/2 mile at 6:40 pace. Then cd 1/2 mile at 7:30 pace. Quads tight first 4 miles but as I slowly inc. pace, legs slowly loosened up. 6:40 pace did not feel difficult at all.
Zone summary:
Zone 1 = 65% (39')
Zone 2 = 24 % (15')
Zone 3 = 7% (4'15")
Zone 4 = 3% (2')
* This is why the Treadmill is great for recovery runs. No way I could have this type of run outside. Zone 1 for first 2/3, then slowly inc. pace to higher zones. The slow inc. in pace allows legs to slowly adapt to the workout. Quads and thighs tight at first but I was able to slowly open the capillaries, slowly expand the muscles to allow a good recovery run. This is very tough to do out on the roads because of the lack of controlled pace that a TM offers, as well as the absence of hills.
