Tuesday, July 11, 2006
Tues 7/11
Workout Summary: morning swim 2000 (37') afternoon bike 41 (3:05/4300 ft ascent)
7 am: 500 pull wu 7:50, then 10 x 100/30 all in 1:25-26, 500 cd pull 7:40.
2 pm: Bike Skyline hills. Climbed old Germantown twice. First time in 39/24 and second time in 54/25,24. Second climb did continuous 1 min. in saddle alternating with 1 min standing. Added "the hurt" hill in toward the end, pushed pretty hard in 39/24.
Germantown from yellow caution sign at beginning of hill to top: 7.7 % ave grade, 1.7 miles, 600 ft ascent
"the hurt" 240 ft over .5 mile, 10.1 % grade.
Felt strong. Right leg stable, pain and tightness didnt really feel much today.
Zone Summary
Zone 1 = 64 % (2:00)
Zone 2 = 17.5% (33')
Zone 3 = 6% (12')
Zone 4 = 7% (14')
Zone 5a=2% (3')/5b= 1% (2')/ 5c= .5% (1')
Diet:
Breakfast: 2 low fat yogart's, 6 oz canelope, 8 oz carrot juice, coffee.
Lunch: Finished up the canelope, about 8 oz, medium coffee, cliff protein bar
Ride: 1, 27 oz water bottle divided into 5 portions, each of which contains 28 grams maltodextrin. 300 mg sodium mixed in the bottle and 1/2 tsp orange crystal light for flavor.
Carried 4, 27 oz water bottles total, the other 3 filled with water only. Drank 1 bottle per hour.
Got very hungry and a little weak first 30 min. so stopped at a store and scarfed down 3 single packs of fig newtons. That did the trick.
Dinner: 2 medium sized corn tamales with a pile of rice and black beans. No cheese. Red sauce and a small scoop of sour cream. 1 beer. 8 oz carrot juice with 5 grams Glutamine added.
Workout Summary: morning swim 2000 (37') afternoon bike 41 (3:05/4300 ft ascent)
7 am: 500 pull wu 7:50, then 10 x 100/30 all in 1:25-26, 500 cd pull 7:40.
2 pm: Bike Skyline hills. Climbed old Germantown twice. First time in 39/24 and second time in 54/25,24. Second climb did continuous 1 min. in saddle alternating with 1 min standing. Added "the hurt" hill in toward the end, pushed pretty hard in 39/24.
Germantown from yellow caution sign at beginning of hill to top: 7.7 % ave grade, 1.7 miles, 600 ft ascent
"the hurt" 240 ft over .5 mile, 10.1 % grade.
Felt strong. Right leg stable, pain and tightness didnt really feel much today.
Zone Summary
Zone 1 = 64 % (2:00)
Zone 2 = 17.5% (33')
Zone 3 = 6% (12')
Zone 4 = 7% (14')
Zone 5a=2% (3')/5b= 1% (2')/ 5c= .5% (1')
Diet:
Breakfast: 2 low fat yogart's, 6 oz canelope, 8 oz carrot juice, coffee.
Lunch: Finished up the canelope, about 8 oz, medium coffee, cliff protein bar
Ride: 1, 27 oz water bottle divided into 5 portions, each of which contains 28 grams maltodextrin. 300 mg sodium mixed in the bottle and 1/2 tsp orange crystal light for flavor.
Carried 4, 27 oz water bottles total, the other 3 filled with water only. Drank 1 bottle per hour.
Got very hungry and a little weak first 30 min. so stopped at a store and scarfed down 3 single packs of fig newtons. That did the trick.
Dinner: 2 medium sized corn tamales with a pile of rice and black beans. No cheese. Red sauce and a small scoop of sour cream. 1 beer. 8 oz carrot juice with 5 grams Glutamine added.
