Wednesday, April 12, 2006
Road to CDA 06: Run 3/Bike 29
Wed 4/12
Summary: Run 3 in a.m. (26'), Bike 28 p.m.(1:40)
Run 6:30 am, slow 26 minutes. Pain free
Bike 6pm: Sauvie TT intervals. 12 mile wu, 6 X 5' with 3' slow spin rest. Wind against for # 1,2,5
1 = 22.2 mph/HR ave 122/max 131/end of rest 82
2 = 23.1/136/145/91
3 = 24.1/135/149/95
4 = 26.8/140/152/96
5 = 20.3/141/157/91
6 = 27.2/145/153/96
* 5th one was tough, straight into headwind entire interval.
*legs stable, strong but a little tired.
Zone summary:
Zone 1 = 66% (1:07)
Zone 2 = 5.7% (5'40")
Zone 3 = 6.4% (6'25")
Zone 4 = 9.7% (9'45")
Zone 5a= 6.3%(6'20")
Zone5b=4% (4')
Zone5c=1% (1')
*I could never reach these higher zones last season. Peak was usually around 148. Almost 12 minutes at and above threshold. I am handling lactate much better than last summer. Limited mostly by breathing/cardio rather than legs burning like last season.
Summary: Run 3 in a.m. (26'), Bike 28 p.m.(1:40)
Run 6:30 am, slow 26 minutes. Pain free
Bike 6pm: Sauvie TT intervals. 12 mile wu, 6 X 5' with 3' slow spin rest. Wind against for # 1,2,5
1 = 22.2 mph/HR ave 122/max 131/end of rest 82
2 = 23.1/136/145/91
3 = 24.1/135/149/95
4 = 26.8/140/152/96
5 = 20.3/141/157/91
6 = 27.2/145/153/96
* 5th one was tough, straight into headwind entire interval.
*legs stable, strong but a little tired.
Zone summary:
Zone 1 = 66% (1:07)
Zone 2 = 5.7% (5'40")
Zone 3 = 6.4% (6'25")
Zone 4 = 9.7% (9'45")
Zone 5a= 6.3%(6'20")
Zone5b=4% (4')
Zone5c=1% (1')
*I could never reach these higher zones last season. Peak was usually around 148. Almost 12 minutes at and above threshold. I am handling lactate much better than last summer. Limited mostly by breathing/cardio rather than legs burning like last season.
