Ironman Coeur d Alene 2006: Training Diary

Sat 4/22

Summary: Swim 3000 (54')/Bike 84 (5:04/5100ascent)

Swim: 500 wu 8:05, 500 cd 7:35
5 X 200/40 2:55
1 min rest
10 X 100/20 att 1:24-25

20 min transition to bike
Ann, Rob, Erin, Dan W, Dave K all showed

Bike from pool out to Haag lake, loop around lake, then up steep route west side of Bald Peak, to summit, then back roads on way home.
Did Haag lake loop in 28:10, in aero position entire way, in 54 chain ring. Speed average 21.6, ascent of 700 ft.
Worked bald peak climb in Zone 5b and Zone 5c most of climb to top (1400 ascent)
*ave 16.4 for ride, was 17.6 until big bald peak climb. Average grade for 3 miles 9%

Zone Summary:
Zone 1 = 3:40 (active recovery 70-115 HR)
Zone 2 = 23' (IM pace, 116-127 HR)
Zone 3 = 15' (1/2 IM pace, 128-135 HR)
Zone 4 = 22' (sub-threshold: 136-144 HR)
Zone 5a= 6' (at threshold 145-148 HR)
Zone5b= 8' (VO2 max phase, 5 beats above anaerobic threshold)
Zone5c= 8' (lactate phase, 10 beats above anaerobic threshold)
*This is the most minutes I have spent at and above threshold (Zone 5) in a workout so far this season.