Tuesday, June 06, 2006
Road to CDA 06: Swim 2000/Run 9 (track)
Tues 6/6
Summary: Swim 2000 (35'), Run in afternoon, 9 miles (67')
6:30 a.m. Swim: 500 pull wu in 8'
500 in 7:40
5X200/30, first 2 om 3, next 2 in 2:58, final in 2:57
6p.m. Track at Duniway. 2 mile wu in 19:20, 1 mile cd in 8
24 X 440, alternating pace. First 10 with Ann, alternating 1:40/1:50
Next 14 averaged 1:30/1:38 (ave 6:12-15/mile) Total 6 miles in 39:40
First 10 in zone 3 for faster 440, high zone 2 at end of resting 440
For next 14, First 6 440's were alternating Zone 5a and high zones 3/4
Next 8 were alternating between zone 5b and 5a.
Zone Summary for core workout (speed sesson only, no wu/cd)
Zone 1 = 6% (2')
Zone 2 = 27% (11')
Zone 3 = 11% (4' 25")
Zone 4 = 10% (4')
Zone 5a= 26% (10' 15")
Zone 5b= 19% (8')
*Hamstring mildly tight but stable and no worse. Running first 10 w/ Ann helped loosen up. Massage tomarrow.
* Pretty happy with over 18 minutes in Zone 5. Running alternating 6 min pace and 6:25 pace didnt feel too difficult. Main limiter was pushing my hamsting. Felt like I could have run alternating 1:25/1:35 in injury free.
Breakfast: Cliff protein bar, coffee
Lunch: Thai wheat noodles + 6 oz chicken and small salad. Small 2oz bag pretzels for snack in afternoon + non-fat latte.
Dinner: Recovery drink after ride. Salvador Dali's 2 sides of black beans + rice, small portion of cheese for appetizer. couple of beers.
Snack before bed, 1 cup low fat ice cream. and water.
Summary: Swim 2000 (35'), Run in afternoon, 9 miles (67')
6:30 a.m. Swim: 500 pull wu in 8'
500 in 7:40
5X200/30, first 2 om 3, next 2 in 2:58, final in 2:57
6p.m. Track at Duniway. 2 mile wu in 19:20, 1 mile cd in 8
24 X 440, alternating pace. First 10 with Ann, alternating 1:40/1:50
Next 14 averaged 1:30/1:38 (ave 6:12-15/mile) Total 6 miles in 39:40
First 10 in zone 3 for faster 440, high zone 2 at end of resting 440
For next 14, First 6 440's were alternating Zone 5a and high zones 3/4
Next 8 were alternating between zone 5b and 5a.
Zone Summary for core workout (speed sesson only, no wu/cd)
Zone 1 = 6% (2')
Zone 2 = 27% (11')
Zone 3 = 11% (4' 25")
Zone 4 = 10% (4')
Zone 5a= 26% (10' 15")
Zone 5b= 19% (8')
*Hamstring mildly tight but stable and no worse. Running first 10 w/ Ann helped loosen up. Massage tomarrow.
* Pretty happy with over 18 minutes in Zone 5. Running alternating 6 min pace and 6:25 pace didnt feel too difficult. Main limiter was pushing my hamsting. Felt like I could have run alternating 1:25/1:35 in injury free.
Breakfast: Cliff protein bar, coffee
Lunch: Thai wheat noodles + 6 oz chicken and small salad. Small 2oz bag pretzels for snack in afternoon + non-fat latte.
Dinner: Recovery drink after ride. Salvador Dali's 2 sides of black beans + rice, small portion of cheese for appetizer. couple of beers.
Snack before bed, 1 cup low fat ice cream. and water.
