Saturday, March 11, 2006
Road to CDA 06: Swim 3600/ Bike 60
3/11
Summary: Swim 3600 (70'), then Bike after 20' transition, 60 (3:45/3200 ascent)
Swim: 500 wu free in 8'. Then 30 X 100/30, kthen 100 cd breast
First set of 15:
5 Free (1:24-26), 5 with final 25 catch up drill (1:30-32), 5 pull (1:24)
Second set of 15:
5 pull (1:24), 5 with final 25 catch up drill (1:28-32), 5 free (1:23-24)
All 30" rest. Switched pull to first in second set so I could finish with free only.
Felt better in the water today.
Bike 60 miles.
With Ann and Dan W: from pearl 24 fitness up cornell, thompson, skyline and to rocky point. At this point, about 27 miles and 2750 ascent. Then back to hwy 30 to Sauvie. 1 lap on sauvie in Aerobars, 33:15 for the lap. Ave about 20 mph against wind, 22 neutral, and 23-25 with the wind (only final 2 miles or so). Biked counter-clockwise. Pushed HR into mid 150's final 2 miles.
Zone Summary:
Zone 0 = 3% (7')
Zone 1 = 58% (2:10)
Zone 2 = 15% (33')
Zone 3 = 6.2% (14')
Zone 4 =13% (29') (Time Trial mostly neutral wind: HR136-144 bpm)
Zone 5a= 3% (6'30") (TT against wind: HR 145-148)
Zone 5b= 0.8% (1'50") (TT final 2 miles: HR149-152)
Zone 5c= 1.2% (2'40") (TT final 2 miles: HR 153-170:" mx 155 on this stretch)
*This ride felt good. Some good climbing, worked the major hills. Then to TT toward the final part of the ride. Good burn. I remember my first season, I would rarely be able to get my HR on the bike above 150, no matter how hard I worked. I can now work it into the mid 150's on TT on a flat course. I am able to tolerate more lactacte, that is why I am able to push higher HR's as I progress.
Summary: Swim 3600 (70'), then Bike after 20' transition, 60 (3:45/3200 ascent)
Swim: 500 wu free in 8'. Then 30 X 100/30, kthen 100 cd breast
First set of 15:
5 Free (1:24-26), 5 with final 25 catch up drill (1:30-32), 5 pull (1:24)
Second set of 15:
5 pull (1:24), 5 with final 25 catch up drill (1:28-32), 5 free (1:23-24)
All 30" rest. Switched pull to first in second set so I could finish with free only.
Felt better in the water today.
Bike 60 miles.
With Ann and Dan W: from pearl 24 fitness up cornell, thompson, skyline and to rocky point. At this point, about 27 miles and 2750 ascent. Then back to hwy 30 to Sauvie. 1 lap on sauvie in Aerobars, 33:15 for the lap. Ave about 20 mph against wind, 22 neutral, and 23-25 with the wind (only final 2 miles or so). Biked counter-clockwise. Pushed HR into mid 150's final 2 miles.
Zone Summary:
Zone 0 = 3% (7')
Zone 1 = 58% (2:10)
Zone 2 = 15% (33')
Zone 3 = 6.2% (14')
Zone 4 =13% (29') (Time Trial mostly neutral wind: HR136-144 bpm)
Zone 5a= 3% (6'30") (TT against wind: HR 145-148)
Zone 5b= 0.8% (1'50") (TT final 2 miles: HR149-152)
Zone 5c= 1.2% (2'40") (TT final 2 miles: HR 153-170:" mx 155 on this stretch)
*This ride felt good. Some good climbing, worked the major hills. Then to TT toward the final part of the ride. Good burn. I remember my first season, I would rarely be able to get my HR on the bike above 150, no matter how hard I worked. I can now work it into the mid 150's on TT on a flat course. I am able to tolerate more lactacte, that is why I am able to push higher HR's as I progress.
