Tuesday, May 02, 2006
Road to CDA 06: core/Run 14.5
Tues 5/2
Summary: 20 min of core in morning/14.5 miles in evening (1:53)
6 am: 20 min of core, pilates abs. No time for full routine, so got 2/3 of it in. Better than nothing.
pm workout: Ann, Rob, Erin Grant and Allison showed. Grant hammered the final 1.5 miles of the third repeat, down around 5:30 pace. Its good to have someone's back to look at, strengthens focus and control. Erin, Ann and Rob did this workout 48 hours after the big 105 mile ride with 65 miles of TT intervals, and 72 hours after a 20 mile run. Strong work.
6pm: Run Speedwork: 2 mile warm up/2.5 mile cd (1:53 total time)
3 X 3 mile repeats, 800 4:30 jog between. Rolling hills
1 = 18:45 time/HR ave 138/HR max 150/HR at end of rest 108
2 = 19:10/146/158/96
3 = 19:08/148/158/108
Zone summary, includes cooldown, not warmup. Warm up was zone 1 for 18 minutes.
Zone 1= 41% (40')
Zone 2 = 5% (5')
Zone 3 = 9% (10')
Zone 4 = 19.7% (19')
Zone 5a=19% (18')
Zone 5b=3.3% (3')
*This workout was consistent and strong. Right hamstring tight from the first repeat, so relaxed and shortened stride downhill and pushed a little more uphill.
* This is the highest percentage of time I have spent in Zones 5 this whole season. 21 minutes at or above anaerobic threshold. Very happy with outcome. Almost equal time subthreshold.
Summary: 20 min of core in morning/14.5 miles in evening (1:53)
6 am: 20 min of core, pilates abs. No time for full routine, so got 2/3 of it in. Better than nothing.
pm workout: Ann, Rob, Erin Grant and Allison showed. Grant hammered the final 1.5 miles of the third repeat, down around 5:30 pace. Its good to have someone's back to look at, strengthens focus and control. Erin, Ann and Rob did this workout 48 hours after the big 105 mile ride with 65 miles of TT intervals, and 72 hours after a 20 mile run. Strong work.
6pm: Run Speedwork: 2 mile warm up/2.5 mile cd (1:53 total time)
3 X 3 mile repeats, 800 4:30 jog between. Rolling hills
1 = 18:45 time/HR ave 138/HR max 150/HR at end of rest 108
2 = 19:10/146/158/96
3 = 19:08/148/158/108
Zone summary, includes cooldown, not warmup. Warm up was zone 1 for 18 minutes.
Zone 1= 41% (40')
Zone 2 = 5% (5')
Zone 3 = 9% (10')
Zone 4 = 19.7% (19')
Zone 5a=19% (18')
Zone 5b=3.3% (3')
*This workout was consistent and strong. Right hamstring tight from the first repeat, so relaxed and shortened stride downhill and pushed a little more uphill.
* This is the highest percentage of time I have spent in Zones 5 this whole season. 21 minutes at or above anaerobic threshold. Very happy with outcome. Almost equal time subthreshold.
