Sunday, June 04, 2006
Road to CDA 06: Sat June 4: Big Brick
Brick
Run 4+/Bike 34/Run4+/Bike 33/Run4+
Total time 5:11, 39 min of transitions = total workout of 4:32
Run 1 = 32' (4+ miles) HR ave 111/max 124
Bike 1= 91' (34 miles, 22.5 mph ave) HR ave 131/max 150
Run 2 = 32' (4+ miles) HR ave 139/max 146
Bike 2= 91' (33 miles, 22.2 ave) HR ave145/max 154
Run 3= 31' (4+miles) HR ave147/max 153
Carried 7 pounds of water on bike. Flat but windy, predominately head wind. Second ride, just over 21 ave with 7 miles left, picked it up into Zone 5 and held the entire 7 miles at 24.5 mph ave speed. Very happy with holding pace despite quads on fire the entire time. I shifted to the back of my seat, back about 4 cm with helped with my hamstring pain. Although pain was constant for the whole brick, it remained stable, even with the final 2 miles of the third run at 6:40 pace.
Zone Summary:
Zone 1 = 18% (56')) (HR 70-115))
Zone 2 = 16% (50') (HR 116-127)
Zone 3 = 25% (1:18) (HR 128-135)
Zone 4 = 29 % (1:30) (HR 138-144)
Zone 5a= 6% (19') (HR 145-148)
Zone 5b=5.5% (17') (HR 149-152)
Zone 5c= .4% (1'20") (HR >153)
Breakfast: 1 cup oatmeal +brown sugar, coffee
Took 30 grams maltodextrin on brick starting at 80 minute mark.
Dinner: 12 oz piece of Copper river Salmon, big plate of rice.
2 pints of beer and a couple of handfulls of gummi candy for snack later
Run 4+/Bike 34/Run4+/Bike 33/Run4+
Total time 5:11, 39 min of transitions = total workout of 4:32
Run 1 = 32' (4+ miles) HR ave 111/max 124
Bike 1= 91' (34 miles, 22.5 mph ave) HR ave 131/max 150
Run 2 = 32' (4+ miles) HR ave 139/max 146
Bike 2= 91' (33 miles, 22.2 ave) HR ave145/max 154
Run 3= 31' (4+miles) HR ave147/max 153
Carried 7 pounds of water on bike. Flat but windy, predominately head wind. Second ride, just over 21 ave with 7 miles left, picked it up into Zone 5 and held the entire 7 miles at 24.5 mph ave speed. Very happy with holding pace despite quads on fire the entire time. I shifted to the back of my seat, back about 4 cm with helped with my hamstring pain. Although pain was constant for the whole brick, it remained stable, even with the final 2 miles of the third run at 6:40 pace.
Zone Summary:
Zone 1 = 18% (56')) (HR 70-115))
Zone 2 = 16% (50') (HR 116-127)
Zone 3 = 25% (1:18) (HR 128-135)
Zone 4 = 29 % (1:30) (HR 138-144)
Zone 5a= 6% (19') (HR 145-148)
Zone 5b=5.5% (17') (HR 149-152)
Zone 5c= .4% (1'20") (HR >153)
Breakfast: 1 cup oatmeal +brown sugar, coffee
Took 30 grams maltodextrin on brick starting at 80 minute mark.
Dinner: 12 oz piece of Copper river Salmon, big plate of rice.
2 pints of beer and a couple of handfulls of gummi candy for snack later
