Wednesday, April 26, 2006
Road to CDA 06: Run 3.5/Bike 26
Wed 4/26
Summary: Run in a.m. 3.5+ (30')/Bike 26 (1:26)
Run: 6am, 30 min slow-easy, Zone 1.
Bike: 6pm, Sauvie island TT intervals: 9 people in group. Garren and Grant very strong, I had trouble keeping up.
1 lap wu easy, 12 miles. Then 4 X 5 min intervals, 3 min rest between. Goal was first 3 min at IM pace to 2 mph above. Then up 1 gear for a minute, up 1 more gear for final minute to end up 4-5 mph above IM pace.
TT intervals:
1 = 22.8 mph ave/HR ave 114/HR max 126/ HR at end of rest 87
2 = 24.1/127/137/90 (HR ave in Zone 3)
3 = 24.7/136/145/101 (HR ave Zone 4)
4 = 26.5/138/143/93 (HR ave Zone 4)
Zone Summary:
Zone 0 = 2% (2')
Zone 1 = 77% (1:05)
Zone 2 = 4% (3'30")
Zone 3 = 5% (4'30")
Zone 4 = 10% (9')
Zone 5a= 2% (2')
* Good workout to open up legs. Strong but short.
Summary: Run in a.m. 3.5+ (30')/Bike 26 (1:26)
Run: 6am, 30 min slow-easy, Zone 1.
Bike: 6pm, Sauvie island TT intervals: 9 people in group. Garren and Grant very strong, I had trouble keeping up.
1 lap wu easy, 12 miles. Then 4 X 5 min intervals, 3 min rest between. Goal was first 3 min at IM pace to 2 mph above. Then up 1 gear for a minute, up 1 more gear for final minute to end up 4-5 mph above IM pace.
TT intervals:
1 = 22.8 mph ave/HR ave 114/HR max 126/ HR at end of rest 87
2 = 24.1/127/137/90 (HR ave in Zone 3)
3 = 24.7/136/145/101 (HR ave Zone 4)
4 = 26.5/138/143/93 (HR ave Zone 4)
Zone Summary:
Zone 0 = 2% (2')
Zone 1 = 77% (1:05)
Zone 2 = 4% (3'30")
Zone 3 = 5% (4'30")
Zone 4 = 10% (9')
Zone 5a= 2% (2')
* Good workout to open up legs. Strong but short.
