Sunday, March 12, 2006
Road to CDA 06: Weekly Summary (3/6 - 3/12)
Weekly Summary: Base 3, week 4, recovery
Total Hours = 13:35 (6 days)
S/B/R Hours = 12:25
Core = 1:10
Swim = 7600 yd (3 sessions) Time 3:14
Bike = 105 miles (3 rides) Time 6:08
Run = 26 miles (4 runs) Time 3:03
Core = 70' (2 sessions)
*Good recovery week. Didnt really start feeling recovered from bike block until thursday (8 days after). Felt much better after deciding to take wed. off
* Shortened up runs on the final portion of the week. However, starting to increase intensity. Treadmill is a great method to gain early pace strength. The pacing I am able to excel to on the last 3 runs of the week would be impossible for me outdoors at this point.
* Heartrate is really coming down. Sunday's short treadmill "tempo" I was still subthreshold at 5:40 pace on the 4th mile of progressive pace. On 3rd mile, at 6 min pace, I was only at 140 bpm. This is a marked improvement since before the Bike trip 2 weeks ago.
Total Hours = 13:35 (6 days)
S/B/R Hours = 12:25
Core = 1:10
Swim = 7600 yd (3 sessions) Time 3:14
Bike = 105 miles (3 rides) Time 6:08
Run = 26 miles (4 runs) Time 3:03
Core = 70' (2 sessions)
*Good recovery week. Didnt really start feeling recovered from bike block until thursday (8 days after). Felt much better after deciding to take wed. off
* Shortened up runs on the final portion of the week. However, starting to increase intensity. Treadmill is a great method to gain early pace strength. The pacing I am able to excel to on the last 3 runs of the week would be impossible for me outdoors at this point.
* Heartrate is really coming down. Sunday's short treadmill "tempo" I was still subthreshold at 5:40 pace on the 4th mile of progressive pace. On 3rd mile, at 6 min pace, I was only at 140 bpm. This is a marked improvement since before the Bike trip 2 weeks ago.
