Thursday, April 20, 2006
Road to CDA 06: Swim 3600/Run 10
Thurs 4/20
Summary: Swim 3600 (65'), then Run 10 (speedwork, 78')
Swim at noon: 500 pull warm up
31 X 100/20 (30 goal...lost count)
First 5 in 1:28, next 25 in 1:24-25
No cd, had to meet Ann to run speedwork. 30 min transition from swim to run.
*Compared to March 11th 30 X 100 workout, I dropped 10 seconds each on the rest (30 to 20) and on previous workout I had to pull half of the 100's. Times are the same today.
Run: Speedwork at Fairmont (rolling mild-moderate hills)
2 mile wu/ 0.5 mile cd
2 X 3 X 2 mile repeats with 400 slow jog rest between in 2:30
First 2 miler in 13:45 (more down than up)
3 miler in 21:20 (slightly more uphill than down)
Final 2 miler in 14:10 (more uphill then down)
Zone Summary
Zone 1 = 43 %
Zone 2 = 40%
Zone 3 = 17%
*Achilles pain free. Hamstrings a little tight, but much improved since sunday. Kept pace with Ann which was good for me as 7 min pace was Zone 2 and 3 for me because of my lack of runnning fitness. Happy with workout...feels damn good to be running something besides 8-8:30 pace.
Summary: Swim 3600 (65'), then Run 10 (speedwork, 78')
Swim at noon: 500 pull warm up
31 X 100/20 (30 goal...lost count)
First 5 in 1:28, next 25 in 1:24-25
No cd, had to meet Ann to run speedwork. 30 min transition from swim to run.
*Compared to March 11th 30 X 100 workout, I dropped 10 seconds each on the rest (30 to 20) and on previous workout I had to pull half of the 100's. Times are the same today.
Run: Speedwork at Fairmont (rolling mild-moderate hills)
2 mile wu/ 0.5 mile cd
2 X 3 X 2 mile repeats with 400 slow jog rest between in 2:30
First 2 miler in 13:45 (more down than up)
3 miler in 21:20 (slightly more uphill than down)
Final 2 miler in 14:10 (more uphill then down)
Zone Summary
Zone 1 = 43 %
Zone 2 = 40%
Zone 3 = 17%
*Achilles pain free. Hamstrings a little tight, but much improved since sunday. Kept pace with Ann which was good for me as 7 min pace was Zone 2 and 3 for me because of my lack of runnning fitness. Happy with workout...feels damn good to be running something besides 8-8:30 pace.
