Friday, June 02, 2006
Road to CDA 06: Run 4+/Swim 3200
Fri 6/2
Summary: Run 4 in morning (34'), afternoon swim 3200 (61')
5:45 am, Run 4, slow. Tired from waking up twice again during the night. Ran the 325 stair routine toward end of run. This put me a couple of beats into zone 2. Loosened me up be the end. Got soaked, that woke me up.
6 p.m., Swim 3200
500 pull wu+200 free
20 X 100/25, final 5 w/20 sec rest. Used pull buoy from 5-10 to get stroke form under control. All in 1:24-27
10 X 50/1 min cycle, all in 39-41.
Felt tired today
Sauna training after, 15 min. Increased time because temp is usually 180-90, and today Sauna was only 150.
*Legs tired today. Quads somewhat sore.
Breakfast: 1 cup whole oats + brown sugar, 2 diet caffeine free soda's, coffee
Lunch: Bowl of grilled chicken, black beans and rice from Baja Fresh
Afternoon: Cliff Protein bar and non-fat carmel Latte
Dinner: Recovery drink after swim, 35 g protein+60 g carbo. Then broiled 8oz pork chop and about 12 oz pasta on side.
Low fat ice cream bar and 2 beers before bed.
Summary: Run 4 in morning (34'), afternoon swim 3200 (61')
5:45 am, Run 4, slow. Tired from waking up twice again during the night. Ran the 325 stair routine toward end of run. This put me a couple of beats into zone 2. Loosened me up be the end. Got soaked, that woke me up.
6 p.m., Swim 3200
500 pull wu+200 free
20 X 100/25, final 5 w/20 sec rest. Used pull buoy from 5-10 to get stroke form under control. All in 1:24-27
10 X 50/1 min cycle, all in 39-41.
Felt tired today
Sauna training after, 15 min. Increased time because temp is usually 180-90, and today Sauna was only 150.
*Legs tired today. Quads somewhat sore.
Breakfast: 1 cup whole oats + brown sugar, 2 diet caffeine free soda's, coffee
Lunch: Bowl of grilled chicken, black beans and rice from Baja Fresh
Afternoon: Cliff Protein bar and non-fat carmel Latte
Dinner: Recovery drink after swim, 35 g protein+60 g carbo. Then broiled 8oz pork chop and about 12 oz pasta on side.
Low fat ice cream bar and 2 beers before bed.
