Sunday, April 23, 2006
Road to CDA 06: Run 10/Bike 30/core 30
Sun 4/23
Summary: Run 10+ miles (1:22)/ Bike 30 (2:30/ascent 2000 ft)
Dan W, Hannes, Rob, Erin and Ann showed for run and bike. This is a great group. We are all getting stronger.
Run 8am from PRC downtown. 8-9 min/mile pace. Rest of the group ran 13-14 but needed to take it easy on achilles and hamstrings. I got in 3 solid runs this week and am stable. This run was predominately easy, except we climbe to top to Mt Tabor, ascent 660 ft.
Zone 1 = 97%
Zones 2/3 = 3%
20 min transition to bike. Easy ride, and climbed several moderate hills staying in zone 3 or below. Most of ride was in zone 1 recovery. Total ascent 2000 ft
Zone 0 = 15% (HR below 70)
Zone 1 = 75% (active recovery HR 70-115)
Zone 2 = 8% (IM bike pace HR 116-127)
Zone 3/4 = 2%
Nice recovery ride on flats, worked the hills a little to open up and clear out the legs.
Late afternoon: 30 min pilates core
Summary: Run 10+ miles (1:22)/ Bike 30 (2:30/ascent 2000 ft)
Dan W, Hannes, Rob, Erin and Ann showed for run and bike. This is a great group. We are all getting stronger.
Run 8am from PRC downtown. 8-9 min/mile pace. Rest of the group ran 13-14 but needed to take it easy on achilles and hamstrings. I got in 3 solid runs this week and am stable. This run was predominately easy, except we climbe to top to Mt Tabor, ascent 660 ft.
Zone 1 = 97%
Zones 2/3 = 3%
20 min transition to bike. Easy ride, and climbed several moderate hills staying in zone 3 or below. Most of ride was in zone 1 recovery. Total ascent 2000 ft
Zone 0 = 15% (HR below 70)
Zone 1 = 75% (active recovery HR 70-115)
Zone 2 = 8% (IM bike pace HR 116-127)
Zone 3/4 = 2%
Nice recovery ride on flats, worked the hills a little to open up and clear out the legs.
Late afternoon: 30 min pilates core
