Saturday, April 15, 2006
Road to CDA 06: Big Brick # 1: Bike 77, Run 19
Sat 4/15
Summary: Big Brick workout, 6 hours 40 minutes: total biking 77 miles, running 19 miles
Rob, Erin, Ann, Hannes, Dan W, Garren showed. We all drove west through cascades in hopes to get away from Portland rain and wind. Beautiful day, no rain and finished final 2 hours in sunshine.
Run 1:01 (7+ miles)
14 min transition
Bike 2:02 group ride (36 miles)
7 min transition
Run 1:01 (8+ miles)
14 min transitoin
Bike 2:04 time trial (41 miles)
6 min transiton
Run 32 minutes ( 4 miles)
Smooth pace first run and bike. First run ave about 8:15-30 pace. First bike ave 18 mph.
Second run faster, several miles 7:30-7:00 pace.
Second bike worked hard. ave 19 mph out to turn around, rolling uphill. 21 ave on way back with very strong head wind, 20-30 mph constant for final 18 miles. Very tough return.
Third run, blur as usual...out 16 min 30 sec, and neg split on way back.
*Seeing Hannes, Erin, Ann and Rob finish out those last 4 miles after over 6 hours of work was inspirational...rewarding. It's all about pace and patience. They are on their way.
Left Soleus pain free. Right achilles sore, 2/5 pain the entire workout from the first run. Stable though so I kept going. I moved my seat further back 5mm before workout which helped. My seat is now 1.5 cm more back than when I first road the bike. I am still about 1.5 cm more forward than on my Guru. Pushed HR on second bike, mostly in 130's, which is 1/2 Ironman pace or slightly faster. Pushed final 15 min. of second run, HR at 148-152 (at anaerobic threshold)
Zone Details
Run 1 = HR ave 108, max 117 (Zone 1 ) : pace 8:10-30/7+ miles
Bike 1 = HR ave 105, max 109 (Zone 1): pace ave 18.1 mph/36 miles/ ascent1400 ft
Run 2 = HR ave 133, max 153 (in Zones 2-5a): pace 6:50-8:00/8+ miles
Bike 2 = HR ave 131, max 150 (in Zones 2-5b): pace ave 20.0/41 mph/ascent 1600 ft
Run 3 = HR ave 127, max 132 (Zones 1-2): pace ave 7:50-8:20/4 miles
Zone summary for entire brick: (Total time 7:22 with transitions)
Zone 1 = 44% (3:15)
Zone 2 = 18% (1:20)
Zone 3 = 24% (1:46)
Zone 4 = 10.6% (47')
Zone 5a-c = 3.4% (15')
*Right hamstring tight from not running long. I've dealt with this many times over the years. Benefits of completing this workout far outweigh 2-3 days of muscular tightness. Important thing is my right soleus pain free, and left achilles only minimal, but never worsened. I thinkthis is because I backed seat up another 5mm which I think will be my final position.
*This workout in one of those several to come in the next 7 weeks. The final run very important as it closely simulates race conditions the final 10k in the IM. Becoming comfortable with this amount of suffering is vital to how the final miles are handled on race day. It will not be such a shock mentally when running on completely numb legs that final hour, while still maintaining pace.
Stopped at microbrewery on way home. Big hamburgers and beer (after our recovery drinks!)
Summary: Big Brick workout, 6 hours 40 minutes: total biking 77 miles, running 19 miles
Rob, Erin, Ann, Hannes, Dan W, Garren showed. We all drove west through cascades in hopes to get away from Portland rain and wind. Beautiful day, no rain and finished final 2 hours in sunshine.
Run 1:01 (7+ miles)
14 min transition
Bike 2:02 group ride (36 miles)
7 min transition
Run 1:01 (8+ miles)
14 min transitoin
Bike 2:04 time trial (41 miles)
6 min transiton
Run 32 minutes ( 4 miles)
Smooth pace first run and bike. First run ave about 8:15-30 pace. First bike ave 18 mph.
Second run faster, several miles 7:30-7:00 pace.
Second bike worked hard. ave 19 mph out to turn around, rolling uphill. 21 ave on way back with very strong head wind, 20-30 mph constant for final 18 miles. Very tough return.
Third run, blur as usual...out 16 min 30 sec, and neg split on way back.
*Seeing Hannes, Erin, Ann and Rob finish out those last 4 miles after over 6 hours of work was inspirational...rewarding. It's all about pace and patience. They are on their way.
Left Soleus pain free. Right achilles sore, 2/5 pain the entire workout from the first run. Stable though so I kept going. I moved my seat further back 5mm before workout which helped. My seat is now 1.5 cm more back than when I first road the bike. I am still about 1.5 cm more forward than on my Guru. Pushed HR on second bike, mostly in 130's, which is 1/2 Ironman pace or slightly faster. Pushed final 15 min. of second run, HR at 148-152 (at anaerobic threshold)
Zone Details
Run 1 = HR ave 108, max 117 (Zone 1 ) : pace 8:10-30/7+ miles
Bike 1 = HR ave 105, max 109 (Zone 1): pace ave 18.1 mph/36 miles/ ascent1400 ft
Run 2 = HR ave 133, max 153 (in Zones 2-5a): pace 6:50-8:00/8+ miles
Bike 2 = HR ave 131, max 150 (in Zones 2-5b): pace ave 20.0/41 mph/ascent 1600 ft
Run 3 = HR ave 127, max 132 (Zones 1-2): pace ave 7:50-8:20/4 miles
Zone summary for entire brick: (Total time 7:22 with transitions)
Zone 1 = 44% (3:15)
Zone 2 = 18% (1:20)
Zone 3 = 24% (1:46)
Zone 4 = 10.6% (47')
Zone 5a-c = 3.4% (15')
*Right hamstring tight from not running long. I've dealt with this many times over the years. Benefits of completing this workout far outweigh 2-3 days of muscular tightness. Important thing is my right soleus pain free, and left achilles only minimal, but never worsened. I thinkthis is because I backed seat up another 5mm which I think will be my final position.
*This workout in one of those several to come in the next 7 weeks. The final run very important as it closely simulates race conditions the final 10k in the IM. Becoming comfortable with this amount of suffering is vital to how the final miles are handled on race day. It will not be such a shock mentally when running on completely numb legs that final hour, while still maintaining pace.
Stopped at microbrewery on way home. Big hamburgers and beer (after our recovery drinks!)
