Thursday, June 15, 2006
Road to CDA 06: Bike 26/Run 4
Thurs 6/15
Summary: Brick 2:02 (ride 26 and run 4)
Legs about 70 % back this morning. Is it a suprise? Not to me...I put down about 100 g protein yesterday and 5-6 hundred grams of carbohydrate.
Bike 26 on Sauvie island. 12.5 mile wu. 4 X 3 minute spinervals. First minute to build up and final 2 min very hard.
1= 26.1 mph/hr ave 119/max 124/HR 30 sec after interval 89
2= 26.9/117/135/94
3= 26.8/121/133/102
4=25.2/131/141/107
* first one with wind, second one 50 % wind against, third cross wind against, fourth completely against wind.
6 min transition. Then run
4+ miles after, out in 15:45, back in 15:35 (31:20) HR ave 118, max 123 for run.
* felt stronger but couldnt get HR up beyond zone 3, only 2 minutes in zone 4. This means I am tired. Rested I should have had my max HR on these into the high 140's or low 150's.
Zone summary for brick
1 = 70% 1:31
2 = 21 % 27'
3 = 2.5% 3'
4 = 1.5% 2'
Breakfast: Bagel at my 7 am conference, 6 oz orange juice.
mid morning: 1 cup of whole oats + 6 oz low fat yogurt and a diet 7-up
Lunch: Thai wheat noodles, light oil, grilled chix and broccoli.
Afternoon: small coffee and cliff protein bar, 1 orange
Post workout, 75 g carbs + 25 g protein
Dinner: Erin Ann Rob and Hannes: Fish taco with white rice and black beans, hummus and bread, 2 pints beer.
Summary: Brick 2:02 (ride 26 and run 4)
Legs about 70 % back this morning. Is it a suprise? Not to me...I put down about 100 g protein yesterday and 5-6 hundred grams of carbohydrate.
Bike 26 on Sauvie island. 12.5 mile wu. 4 X 3 minute spinervals. First minute to build up and final 2 min very hard.
1= 26.1 mph/hr ave 119/max 124/HR 30 sec after interval 89
2= 26.9/117/135/94
3= 26.8/121/133/102
4=25.2/131/141/107
* first one with wind, second one 50 % wind against, third cross wind against, fourth completely against wind.
6 min transition. Then run
4+ miles after, out in 15:45, back in 15:35 (31:20) HR ave 118, max 123 for run.
* felt stronger but couldnt get HR up beyond zone 3, only 2 minutes in zone 4. This means I am tired. Rested I should have had my max HR on these into the high 140's or low 150's.
Zone summary for brick
1 = 70% 1:31
2 = 21 % 27'
3 = 2.5% 3'
4 = 1.5% 2'
Breakfast: Bagel at my 7 am conference, 6 oz orange juice.
mid morning: 1 cup of whole oats + 6 oz low fat yogurt and a diet 7-up
Lunch: Thai wheat noodles, light oil, grilled chix and broccoli.
Afternoon: small coffee and cliff protein bar, 1 orange
Post workout, 75 g carbs + 25 g protein
Dinner: Erin Ann Rob and Hannes: Fish taco with white rice and black beans, hummus and bread, 2 pints beer.
