Sunday, May 28, 2006
Road to CDA 06: Swim 5000/Run 10
Sun 5/28
Summary: Swim 5000 (90') then run on TM 10 miles (72')
Swim 1000 wu in 15:45 (500 pull)
5 X 300/30 4:25 (128/100)
5 X 200/30 2:52 (1:26/100)
5 X 100/30 1:24/100
10 X 50/1 min cycle
500 pull cd in 8'
Then run 10 on TM: Needed to monitor right hamstring closely so I stayed on TM to control pace and stride length. Ave 7:220first 5, then 7:08 for second 5.
Felt fairly easy. Hamstring mildly tight. Kept wrapped in ACE for run.
Zone Summary
Zone 1 = 16% (11')
Zone 2 = 53% (38')
Zone 3 = 31% (23')
Summary: Swim 5000 (90') then run on TM 10 miles (72')
Swim 1000 wu in 15:45 (500 pull)
5 X 300/30 4:25 (128/100)
5 X 200/30 2:52 (1:26/100)
5 X 100/30 1:24/100
10 X 50/1 min cycle
500 pull cd in 8'
Then run 10 on TM: Needed to monitor right hamstring closely so I stayed on TM to control pace and stride length. Ave 7:220first 5, then 7:08 for second 5.
Felt fairly easy. Hamstring mildly tight. Kept wrapped in ACE for run.
Zone Summary
Zone 1 = 16% (11')
Zone 2 = 53% (38')
Zone 3 = 31% (23')
