Sunday, April 02, 2006
Road to CDA 06: Swim 3000/ Bike 101
Sun 4/1
Summary: Swim 3000 (60'), Bike 101 (6:21, 6300 ascent)
Swim: 1000 wu (500 free/500 pull) 16'
Set 1 = 10 X 100/30 1:24-27
Set 2 = 5 X 100/20 1:13-32 (pull buoy + ankle band)
Set 3 = 10 X 50/1 min cycle
*Forgot about daylight savings. Got up, ate a bowl of oatmeal, then 15 min later realized I had to be in the pool in a few minutes. Just took the warm up easy and felt fine.
Bike:
Vernonia loop from downtown to skyline-rocky point. After vernonia, skipped the Timber, OR route and came straight back to hwy 26, to northplain, to west thompson. Climbing 2800 ascent to the end of skyline, total 6300. Felt good, strong pulls. First time on the new Scott frame. I like the position, had to adjust seat height, and distance during the ride. I need a longer stem. Too far over my front end. My knees are touching my jacket on my arms on the up-stroke.
Felt strong on the hills, big chain ring on most of the climbs. In 53/15 on the final climb up Thompson (1000 ft), and in aerobars.
Zone Summary:
Zone 0 = 3% (14')
Zone 1 = 70% (4:11)
Zone 2 = 13%(1:09)
Zone 3 = 7% (26')
Zone 4 = 4% (15')
Zone 5a= .3%(1')
Zone 5b=.6%(2')
Zone5c= 1% (1')
Summary: Swim 3000 (60'), Bike 101 (6:21, 6300 ascent)
Swim: 1000 wu (500 free/500 pull) 16'
Set 1 = 10 X 100/30 1:24-27
Set 2 = 5 X 100/20 1:13-32 (pull buoy + ankle band)
Set 3 = 10 X 50/1 min cycle
*Forgot about daylight savings. Got up, ate a bowl of oatmeal, then 15 min later realized I had to be in the pool in a few minutes. Just took the warm up easy and felt fine.
Bike:
Vernonia loop from downtown to skyline-rocky point. After vernonia, skipped the Timber, OR route and came straight back to hwy 26, to northplain, to west thompson. Climbing 2800 ascent to the end of skyline, total 6300. Felt good, strong pulls. First time on the new Scott frame. I like the position, had to adjust seat height, and distance during the ride. I need a longer stem. Too far over my front end. My knees are touching my jacket on my arms on the up-stroke.
Felt strong on the hills, big chain ring on most of the climbs. In 53/15 on the final climb up Thompson (1000 ft), and in aerobars.
Zone Summary:
Zone 0 = 3% (14')
Zone 1 = 70% (4:11)
Zone 2 = 13%(1:09)
Zone 3 = 7% (26')
Zone 4 = 4% (15')
Zone 5a= .3%(1')
Zone 5b=.6%(2')
Zone5c= 1% (1')
