Wednesday, July 26, 2006
More Hills
Workout Summary: am run/swim (4 in 31'/1500 in 25'), pm ride 33 (2:20, 3400 ascent)
630am: Run on TM 4 miles progressive each mile starting at 8 and increasing pace 10 sec per mile each mile so final mile at 7:30. While doing this, varied grade from 1-3% to hit my HR parameters. Ran 2 miles in high Zone 1, third in Zone 2 and final mile in Zone 3.
Then Swim: 500 pull wu in 7:35
3 x 200/25, 2:47 and last 2 in 2:49
4 X 100/25, all in 1:22
*Short but solid workout. These shorter, somewhat aggressive workouts add up. Couldnt get a cd in on the swim because I noticed it was ten min. to eight, and had to be at work by 8. Walking into locker room out of the water as my pager is going off. I hate working.
6pm: Bike 33 miles, 3400 ascent, 2:20
Legs tired after this one. Did 3 big climbs, and the rest rolling. Calculated grades and distance of "core elevation gain" on the following climbs off skyline.
NW 53rd = 9.4 %, 0.6 miles(from base at cornell to top of crest, past wildwood trailhead, where road is patched with asphalt)
East side of Thompson = 6.4%, 0.6 mile (from NW 53rd intersection to skyline)
Old Germantown = 7.5% for 1.3 mile (from start of continuous climb, about 800m past yellow "bikes on road" sign. On corner with 2 reflector posts on the right, as ascent starts.
Newberry = 7.2%, 1.8 miles (from first yellow sign off hwy 30 to skyline)
McNamee = 10% for 0.9 mile (from base at hwy 30 to first house (tan color) on right) this road continues rolling with a few short steep ascents for another 3.5 miles to skyline.
Diet
Breakfast: 1 cup oats w/ tsp raisens and bwn sugar, 2 hard boiled eggs, big cup of decaf herbal tea. Drank 24 oz water during morning workout.
Lunch: 16 oz thai wheat noodles with grilled chicken and broccoli. Salad w/ light oil. 16 oz carrot juice.
Afternoon: med coffee/cream
Dinner: Met CDA group and Hannes at Kels. 3 pints of Guinness, unfortunately (or fortunately) I started call at 11pm so couldnt stay. Bowl of Shepherds pie (sp?) and a pretty big helping of sweet potato fries.
630am: Run on TM 4 miles progressive each mile starting at 8 and increasing pace 10 sec per mile each mile so final mile at 7:30. While doing this, varied grade from 1-3% to hit my HR parameters. Ran 2 miles in high Zone 1, third in Zone 2 and final mile in Zone 3.
Then Swim: 500 pull wu in 7:35
3 x 200/25, 2:47 and last 2 in 2:49
4 X 100/25, all in 1:22
*Short but solid workout. These shorter, somewhat aggressive workouts add up. Couldnt get a cd in on the swim because I noticed it was ten min. to eight, and had to be at work by 8. Walking into locker room out of the water as my pager is going off. I hate working.
6pm: Bike 33 miles, 3400 ascent, 2:20
Legs tired after this one. Did 3 big climbs, and the rest rolling. Calculated grades and distance of "core elevation gain" on the following climbs off skyline.
NW 53rd = 9.4 %, 0.6 miles(from base at cornell to top of crest, past wildwood trailhead, where road is patched with asphalt)
East side of Thompson = 6.4%, 0.6 mile (from NW 53rd intersection to skyline)
Old Germantown = 7.5% for 1.3 mile (from start of continuous climb, about 800m past yellow "bikes on road" sign. On corner with 2 reflector posts on the right, as ascent starts.
Newberry = 7.2%, 1.8 miles (from first yellow sign off hwy 30 to skyline)
McNamee = 10% for 0.9 mile (from base at hwy 30 to first house (tan color) on right) this road continues rolling with a few short steep ascents for another 3.5 miles to skyline.
Diet
Breakfast: 1 cup oats w/ tsp raisens and bwn sugar, 2 hard boiled eggs, big cup of decaf herbal tea. Drank 24 oz water during morning workout.
Lunch: 16 oz thai wheat noodles with grilled chicken and broccoli. Salad w/ light oil. 16 oz carrot juice.
Afternoon: med coffee/cream
Dinner: Met CDA group and Hannes at Kels. 3 pints of Guinness, unfortunately (or fortunately) I started call at 11pm so couldnt stay. Bowl of Shepherds pie (sp?) and a pretty big helping of sweet potato fries.
