Wednesday, April 19, 2006
Road to CDA 06: Run 6/Bike 66 (5100)
Wed 4/19
Summary: Run 6 (50 min, 900 ft ascent), then Bike 66 (4:15, 5100 ascent)
6:30 a.m. Run 50 min, 6+ miles. Ascent 900 ft. Dropped down Mt Scott a couple of times ti increas my HR. Jogging 8:15 pace with a HR of 82 just doesn't cut it. That'a pretty low, even for a recovery run.
Zone Summary:
Zone 0 = 17% (8:30)
Zone 1 = 61% (30:30)
Zone 2 = 15% (7:30)
Zone 3 = 6.5% (3:15)
Zone 4 = .5 % (:15)
*Hamstrings a little tight but stable and improved. Left Soleus and right achilles pain free.
Bike 66 (4:15), 5100 ascent, most of the ascent in final 45 miles. Another climb fest.
Tough ride, alot of climbing again. Very close to bonking before final 2 climbs. Made it, but it was not easy getting up Mt Scott at the end. Legs pretty much drained. Climbed 3 significant grades, all over 10% for more than 5 minutes. One at 13% for 0.4 miles was one of the steepest I have biked. The second at 11% for a mile was tough. Of course the final 9% for 2 miles up to home.
Zone Summary
Zone 0 = 3% (7')
Zone 1 = 70% (3 hours)
Zone 2 = 15% (37')
Zone 3 = 7% (18')
Zone 4 = 4.3% (11')
Zone 5a= 1% (2'30")
Summary: Run 6 (50 min, 900 ft ascent), then Bike 66 (4:15, 5100 ascent)
6:30 a.m. Run 50 min, 6+ miles. Ascent 900 ft. Dropped down Mt Scott a couple of times ti increas my HR. Jogging 8:15 pace with a HR of 82 just doesn't cut it. That'a pretty low, even for a recovery run.
Zone Summary:
Zone 0 = 17% (8:30)
Zone 1 = 61% (30:30)
Zone 2 = 15% (7:30)
Zone 3 = 6.5% (3:15)
Zone 4 = .5 % (:15)
*Hamstrings a little tight but stable and improved. Left Soleus and right achilles pain free.
Bike 66 (4:15), 5100 ascent, most of the ascent in final 45 miles. Another climb fest.
Tough ride, alot of climbing again. Very close to bonking before final 2 climbs. Made it, but it was not easy getting up Mt Scott at the end. Legs pretty much drained. Climbed 3 significant grades, all over 10% for more than 5 minutes. One at 13% for 0.4 miles was one of the steepest I have biked. The second at 11% for a mile was tough. Of course the final 9% for 2 miles up to home.
Zone Summary
Zone 0 = 3% (7')
Zone 1 = 70% (3 hours)
Zone 2 = 15% (37')
Zone 3 = 7% (18')
Zone 4 = 4.3% (11')
Zone 5a= 1% (2'30")
