Thursday, May 25, 2006
Road to CDA 06: Core/Bike
Thurs 5/25
Summary: morning core, afternoon short ride, 20 miles 75 min.
5:30 am. 30 min of Pilates core
Raining in the afternoon so changed 3 x 10 min TT workout to Trainer, indoors. Trainer broke about 10 minutes into workout, got 1 X 7 min spinerval done. Oveall, went to 30 minutes than got off and just went outside. Did Hill repeats, in the rain, instead. Bolted out without leg or armwarmers...froze my ass off.
Bike: 6 hill repeats in 6.5 miles, total ascent of 1500 feet: 1.5 mile wu and 1 mile cd for total of 10 miles.
Hill 1 = 3 min, 180 ft, 10.1% grade, HR ave 98, max 106,2 min rest HR 72
Hill 2 = 5 min, 320 ft, 8.3% grade, HR ave 114, max 121, 2 min rest HR 65
Hill 3 = 2 min, 140 ft, 11.0% grade, HR ave 121, max 129, 2 min rest HR 65
Hill 4 = 5 min, 320 ft, 8.3% grade, HR ave 122, max 132, 2 min rest HR 91
Hill 5 = 2 min, 140 ft, 11.0% grade, HR ave 125, max 139, 4 min rest HR 78
Hill 6 = 6 min, 400 ft, 7.4% grade, HR ave 130, max 142, 4 min rest HR 106
*My HR at the end of the 2 min rests is pretty low, 30 beats or so lower than 2 months ago.
Total ascent in 10 mile "mini" workout = 2100 feet, + 10 miles on trainer. Total time 75 min
Didnt run after, high right hamstring still sore. Distinct focus of pain up high in the tendon. Will keep it wrapped and lightly stretched.
Summary: morning core, afternoon short ride, 20 miles 75 min.
5:30 am. 30 min of Pilates core
Raining in the afternoon so changed 3 x 10 min TT workout to Trainer, indoors. Trainer broke about 10 minutes into workout, got 1 X 7 min spinerval done. Oveall, went to 30 minutes than got off and just went outside. Did Hill repeats, in the rain, instead. Bolted out without leg or armwarmers...froze my ass off.
Bike: 6 hill repeats in 6.5 miles, total ascent of 1500 feet: 1.5 mile wu and 1 mile cd for total of 10 miles.
Hill 1 = 3 min, 180 ft, 10.1% grade, HR ave 98, max 106,2 min rest HR 72
Hill 2 = 5 min, 320 ft, 8.3% grade, HR ave 114, max 121, 2 min rest HR 65
Hill 3 = 2 min, 140 ft, 11.0% grade, HR ave 121, max 129, 2 min rest HR 65
Hill 4 = 5 min, 320 ft, 8.3% grade, HR ave 122, max 132, 2 min rest HR 91
Hill 5 = 2 min, 140 ft, 11.0% grade, HR ave 125, max 139, 4 min rest HR 78
Hill 6 = 6 min, 400 ft, 7.4% grade, HR ave 130, max 142, 4 min rest HR 106
*My HR at the end of the 2 min rests is pretty low, 30 beats or so lower than 2 months ago.
Total ascent in 10 mile "mini" workout = 2100 feet, + 10 miles on trainer. Total time 75 min
Didnt run after, high right hamstring still sore. Distinct focus of pain up high in the tendon. Will keep it wrapped and lightly stretched.
