Saturday, March 25, 2006
Road to CDA 06: Swim 2300/ bike 50
Sat 3/25
Summary: Swim 2300 (58'), then Bike 50 (3:00/ 2540 ft ascent)
Swim:
500 wu in 7:40, then 2 X 100 stroke drills (single arm, catch up)
2 sets of 4 X 100/30, 4X 50/1 min cycle, 1 min rest between sets
All 100's 1:23-26, most 1:25. 50's in 40
Third set of 4 X 100/30 like above without 50's
Then Bike 50 with Rob, Ann, Erin, Chris
Easy first hour, then 3 X 10 min. big ring intervals, 5 min rest between.
1 = 21.3 mph, HR 133 ave/134 mx, 40 ft ascent
2 = 21.8 mph, HR 135/137, 60 ft ascent
3 = 18.2 mph, HR 139/151, 320 ft ascent (final 4 minutes ascent: TOUGH)
Zone Summary:
Zone 1 = 60% (1:50)
Zone 2 = 17% (31')
Zone 3 = 10% (18')
Zone 4 = 10% (18')
Zone 5a/b = 2% (about 2' each)
*Felt strong on intervals, windy and slightly rolling. Focused on rotation from about the 2 o'clock position to 6 o'clock. Tried to get as much load on quads as I could. Rained final hour. Ended up frozen as typical for Oregon spring riding.
Summary: Swim 2300 (58'), then Bike 50 (3:00/ 2540 ft ascent)
Swim:
500 wu in 7:40, then 2 X 100 stroke drills (single arm, catch up)
2 sets of 4 X 100/30, 4X 50/1 min cycle, 1 min rest between sets
All 100's 1:23-26, most 1:25. 50's in 40
Third set of 4 X 100/30 like above without 50's
Then Bike 50 with Rob, Ann, Erin, Chris
Easy first hour, then 3 X 10 min. big ring intervals, 5 min rest between.
1 = 21.3 mph, HR 133 ave/134 mx, 40 ft ascent
2 = 21.8 mph, HR 135/137, 60 ft ascent
3 = 18.2 mph, HR 139/151, 320 ft ascent (final 4 minutes ascent: TOUGH)
Zone Summary:
Zone 1 = 60% (1:50)
Zone 2 = 17% (31')
Zone 3 = 10% (18')
Zone 4 = 10% (18')
Zone 5a/b = 2% (about 2' each)
*Felt strong on intervals, windy and slightly rolling. Focused on rotation from about the 2 o'clock position to 6 o'clock. Tried to get as much load on quads as I could. Rained final hour. Ended up frozen as typical for Oregon spring riding.
