Monday, April 10, 2006
Road to CDA 06: Swim 5K (meter)/Run 4/Elliptical
Mon 4/10
body weight 160.8, body fat 5.4%, waking HR 38
Summary: Swim 5000 meter (1:50)/Run TM 4 (35')/Elliptical 35' (total 3 hours)
Swim:
500 wu pull, 500 of mixed balance and stroke drills
2 X 1000/60 17:30, 17:20
2 X 500/30 8:45, 8:35
5 X 100/20 1:38-42
10 X 50/1 min cycle: First 2 pull+ankle strap, next 2 pull, then free, then repeat each once to 10 total.
Felt pretty good and steady until about 500 to go.
Then ran on Treadmill 8:30 pace for 34 min (4 miles). Increased incline every 5 minutes to 5% then back to 0% for final 4 min. Soleus and Achilles pain free. Wanted to get into Zones 2 and 3 because HR at 90 bpm at 8:30 pace 0% incline wasnt really cutting it.
Then did 35 min Elliptical. This kind-of kicked my ass. First 20 min into Zones 2/3/4, Maintained level 15 at rpm of 80. Then did 10 min at Level 13 but increased rpm to 90-95. After 8 minutes in Zone 5a I was getting tired so I increased up to level 15 and maintained rpm. This got my HR up 4-5 beats higher, into Zone 5b. Then easy 5 min cool down.
body weight 160.8, body fat 5.4%, waking HR 38
Summary: Swim 5000 meter (1:50)/Run TM 4 (35')/Elliptical 35' (total 3 hours)
Swim:
500 wu pull, 500 of mixed balance and stroke drills
2 X 1000/60 17:30, 17:20
2 X 500/30 8:45, 8:35
5 X 100/20 1:38-42
10 X 50/1 min cycle: First 2 pull+ankle strap, next 2 pull, then free, then repeat each once to 10 total.
Felt pretty good and steady until about 500 to go.
Then ran on Treadmill 8:30 pace for 34 min (4 miles). Increased incline every 5 minutes to 5% then back to 0% for final 4 min. Soleus and Achilles pain free. Wanted to get into Zones 2 and 3 because HR at 90 bpm at 8:30 pace 0% incline wasnt really cutting it.
Then did 35 min Elliptical. This kind-of kicked my ass. First 20 min into Zones 2/3/4, Maintained level 15 at rpm of 80. Then did 10 min at Level 13 but increased rpm to 90-95. After 8 minutes in Zone 5a I was getting tired so I increased up to level 15 and maintained rpm. This got my HR up 4-5 beats higher, into Zone 5b. Then easy 5 min cool down.
