Tuesday, April 25, 2006
Road to CDA 06: Run 10
Tues 4/25
Summary: 10 miles (78'; 480 ft ascent)
Solid group, Ann, Erin, Rob, Andy, Grant
2 mile wu/2 cd
6 mile tempo run on fairmont. Goal high Zone 3 and Zone 4 for first 4, then Zone 5 for final 2
Zone Summary entire workout
Zone 1 = 50% (39') (wu/cd)
Zone 2 = 5% (4')
Zone 3 = 10% (8')
Zone 4 = 12.5% (10')
Zone5a= 11% (9')
Zone5b= 9% (8')
First 3.5 miles in Zone 3 and 4, final 2.5 miles in Zones 5a/b (17 min at and above threshold).
Total time for 6 = 38:40, with final mile of 6:05. First 4 in 6:30 ave, and 5th (uphill entire mile) in 6:35
*High right hamstring still has sore spot but overall, very happy with run. Solid HR run, pace doesnt matter too much at this point with the rolling terrain.
Summary: 10 miles (78'; 480 ft ascent)
Solid group, Ann, Erin, Rob, Andy, Grant
2 mile wu/2 cd
6 mile tempo run on fairmont. Goal high Zone 3 and Zone 4 for first 4, then Zone 5 for final 2
Zone Summary entire workout
Zone 1 = 50% (39') (wu/cd)
Zone 2 = 5% (4')
Zone 3 = 10% (8')
Zone 4 = 12.5% (10')
Zone5a= 11% (9')
Zone5b= 9% (8')
First 3.5 miles in Zone 3 and 4, final 2.5 miles in Zones 5a/b (17 min at and above threshold).
Total time for 6 = 38:40, with final mile of 6:05. First 4 in 6:30 ave, and 5th (uphill entire mile) in 6:35
*High right hamstring still has sore spot but overall, very happy with run. Solid HR run, pace doesnt matter too much at this point with the rolling terrain.
