Tuesday, April 11, 2006
Road to CDA 06: Weights/Run 3/Swim 1500
Tues 4/11
Summary: Weights 42 min (full series)/Run 3 miles TM (26 min), Swim 1500 (30')
Weights: 42 min: Did full set, upper body and legs
Run: 3+ miles on Treadmill. 8:30 pace whole run. After 5 min, inc. grade to 5% and held for 10 minutes, then inc. to 8% to get HR to Zone 4 (sub threshold). Then backed off incline to 5-6% to maintain HR in Zone 4 for next 10 minutes. 6 min cool down. Injuries pain free.
HR Zone Summary
Zone 1 = 23% (6')
Zone 2 = 30% (8')
Zone 3 = 17% (4'30")
Zone 4 = 28% (7')
Zone 5a= 2% (30")
Then cooled off in pool. 1500 yd. 500 warm up in 7:30, then:
5 X 100/30: 1:19,19,19,18 ( first workout with all 100's under 1:20)
500 mixed stroke cooldown, mostly freestyle.
*Felt good considering 5000m yesterday, and 12 sets of different arm/shoulder weights before.
*Made a major change in stroke last saturday. As I am entering water, never fully extending arm, then allowing my hand to glide to the outside about 6 inches. Then I pull through straight to my hip, without ever coming across my body. Before, I was entering too wide and pulling toward my body, and when tired, crossing midline. Entering slightly beyond shoulder, letting hand glide slightly out is preventing me from doing this. (I noticed this is a video showing the pros on the swim) I almost immediately felt smoother on my pull, and have seen a big change in speed....esp. in maintaining when tired.
Summary: Weights 42 min (full series)/Run 3 miles TM (26 min), Swim 1500 (30')
Weights: 42 min: Did full set, upper body and legs
Run: 3+ miles on Treadmill. 8:30 pace whole run. After 5 min, inc. grade to 5% and held for 10 minutes, then inc. to 8% to get HR to Zone 4 (sub threshold). Then backed off incline to 5-6% to maintain HR in Zone 4 for next 10 minutes. 6 min cool down. Injuries pain free.
HR Zone Summary
Zone 1 = 23% (6')
Zone 2 = 30% (8')
Zone 3 = 17% (4'30")
Zone 4 = 28% (7')
Zone 5a= 2% (30")
Then cooled off in pool. 1500 yd. 500 warm up in 7:30, then:
5 X 100/30: 1:19,19,19,18 ( first workout with all 100's under 1:20)
500 mixed stroke cooldown, mostly freestyle.
*Felt good considering 5000m yesterday, and 12 sets of different arm/shoulder weights before.
*Made a major change in stroke last saturday. As I am entering water, never fully extending arm, then allowing my hand to glide to the outside about 6 inches. Then I pull through straight to my hip, without ever coming across my body. Before, I was entering too wide and pulling toward my body, and when tired, crossing midline. Entering slightly beyond shoulder, letting hand glide slightly out is preventing me from doing this. (I noticed this is a video showing the pros on the swim) I almost immediately felt smoother on my pull, and have seen a big change in speed....esp. in maintaining when tired.
