Saturday, June 10, 2006
Road to CDA 06: Swim 2500/Bike 83 (7060 ascent)
Sat 6/10
Summary: Swim 2500 (50'), then Bike 83 (5:20, 7060 ft ascent)
Swim: 500 pull wu
Set 1 = 2 X 200/40, 4 X 100/30, 4 X 50/1 min cycle (a couple extended rest as I talked to Rob Williams)
1 min between sets
Set 2 = 2 X 200/30, 4 X 100/20, 4 X 50/15
All 200's in 2:57-3 min., all 100's in 1:25-27
Felt a little weak today. Not real balanced.
Bike: 83 miles. From pearl 24 hour fitness. Up cornell to NW 53rd to Thompson. Then down west Thompson to kaiser, then up Old Germantown. Then to rocky point, down to hwy 30, out and around Sauvie Island. Then back to Logie, up to skyline. Back down to kaiser and up Springville. Then back down thompson to downtown.
* Worked 53rd and Thompson, Germantown, Logie, Springville. Everyone went up logie (60 mile mark) in Aerobars, 1000 ft climb with 4 serious switchbacks. This put me into Zone 5 for over 15 min. Only other area in Zone 5 was the final 3 miles on Sauvie. I averaged 27-30 mph for the final 3 for about 7 minutes. Nice burn in the legs.
*I needed this solid climb fest. My legs are nice and fatigued, and I feel like I was able to work as hard as I wanted to and leg weakness was not a factor. This is the second ride that I feel like I am bouncing back from the big Bend week and Auburn race.
Zone Summary:
Zone 1 =
Zone 2 =
Zone 3 =
Zone 4 =
Zone 5 =
Breakfast: 7am, 1/2 cup of oats w/ bwn sugar and 2 slices wheat toast w/ jam. Skim milk. coffee
Ride: took 9 doses of carbs (18 grams per dose) + 1 GU. Had a lemon cliff bar after swim.
Dinner: Outback steakhouse, 8 oz sirloin, garlic mashed, and ceasar salad. Split brownie ice cream thing amonst the 4 of us after. Had 1 big beer.
Summary: Swim 2500 (50'), then Bike 83 (5:20, 7060 ft ascent)
Swim: 500 pull wu
Set 1 = 2 X 200/40, 4 X 100/30, 4 X 50/1 min cycle (a couple extended rest as I talked to Rob Williams)
1 min between sets
Set 2 = 2 X 200/30, 4 X 100/20, 4 X 50/15
All 200's in 2:57-3 min., all 100's in 1:25-27
Felt a little weak today. Not real balanced.
Bike: 83 miles. From pearl 24 hour fitness. Up cornell to NW 53rd to Thompson. Then down west Thompson to kaiser, then up Old Germantown. Then to rocky point, down to hwy 30, out and around Sauvie Island. Then back to Logie, up to skyline. Back down to kaiser and up Springville. Then back down thompson to downtown.
* Worked 53rd and Thompson, Germantown, Logie, Springville. Everyone went up logie (60 mile mark) in Aerobars, 1000 ft climb with 4 serious switchbacks. This put me into Zone 5 for over 15 min. Only other area in Zone 5 was the final 3 miles on Sauvie. I averaged 27-30 mph for the final 3 for about 7 minutes. Nice burn in the legs.
*I needed this solid climb fest. My legs are nice and fatigued, and I feel like I was able to work as hard as I wanted to and leg weakness was not a factor. This is the second ride that I feel like I am bouncing back from the big Bend week and Auburn race.
Zone Summary:
Zone 1 =
Zone 2 =
Zone 3 =
Zone 4 =
Zone 5 =
Breakfast: 7am, 1/2 cup of oats w/ bwn sugar and 2 slices wheat toast w/ jam. Skim milk. coffee
Ride: took 9 doses of carbs (18 grams per dose) + 1 GU. Had a lemon cliff bar after swim.
Dinner: Outback steakhouse, 8 oz sirloin, garlic mashed, and ceasar salad. Split brownie ice cream thing amonst the 4 of us after. Had 1 big beer.
