Wednesday, July 19, 2006
Workout Summary: Run 3 (25'), core 25'/ bike 23, 1:40, 2900 ascent
6am: Run 25 min, about 3 miles. Down Mt Scott and back up. about 8 min pace. Mild hamstring pain, 1/5. Tried to hold pace back up (600 ft) after turn around at 12 minutes, but positive split a minute. Held in zone 3/4 the final 13 min though.
Then 25 min Pilates abs core work and lightly streched hamstrings/piriformis, ect.
6pm: Bike Hill repeats, total 23 miles in1:40, 2900 ft ascent.
To germantown from cornel/skyline lot. Then Up final 1.3 miles of old germantown where steady ascent starts. Each interval 500 ft ascent with ave grade of 7.3%
1 = In saddle, 39/25, HR ave 130/max 140, Time 9:45
2 = Alternating 1 min in/out of saddle, 39/23, HRa 135/max 145, Time 9 min.
3 = Out of saddle entire hill, 39/22, HRa141/max 159, Time 8:20
4 = In saddle, 39/20, HRa 145/max 160, Time 7:58
Rest between all about 6 minutes. Definately very near max on final repeat. 4 steps down on the rear cassette very difficult but held cadence to 60-70
Zone Summary
Zone 1 = 50% (50')
Zone 2 = 12% (12')
Zone 3 = 10% (10')
Zone 4 = 13% (13')
Zone 5a=5.7% (5' 40")
Zone 5b=2.8% (2' 50")
Zone 5c=7% (7')
7 minutes anaerobic doesnt sound much, but its more than I've spent on the bike in a single workout.
Diet:
Breakfast: Medium coffee, 4 oz juice. Cliff Protein bar.
Mid morning: Caffeine free herbal tea.
Lunch: Fettucine with spinach, parm. cheese, walnuts and olive oil. Salad no dressing, 16 0z blueberry/cherry juice.
Afternoon: 1 apple, non-fat carmel latte
Dinner: 8 oz sirloin steak, about 1 cup broccoli, about 1 1/2 cups rice with cheddar flavor. 1 pint.
Some peanut MM's for dessert.
Revovery after ride: 100 g maltodextrin + 30 g protein + 10 g glutamine
6am: Run 25 min, about 3 miles. Down Mt Scott and back up. about 8 min pace. Mild hamstring pain, 1/5. Tried to hold pace back up (600 ft) after turn around at 12 minutes, but positive split a minute. Held in zone 3/4 the final 13 min though.
Then 25 min Pilates abs core work and lightly streched hamstrings/piriformis, ect.
6pm: Bike Hill repeats, total 23 miles in1:40, 2900 ft ascent.
To germantown from cornel/skyline lot. Then Up final 1.3 miles of old germantown where steady ascent starts. Each interval 500 ft ascent with ave grade of 7.3%
1 = In saddle, 39/25, HR ave 130/max 140, Time 9:45
2 = Alternating 1 min in/out of saddle, 39/23, HRa 135/max 145, Time 9 min.
3 = Out of saddle entire hill, 39/22, HRa141/max 159, Time 8:20
4 = In saddle, 39/20, HRa 145/max 160, Time 7:58
Rest between all about 6 minutes. Definately very near max on final repeat. 4 steps down on the rear cassette very difficult but held cadence to 60-70
Zone Summary
Zone 1 = 50% (50')
Zone 2 = 12% (12')
Zone 3 = 10% (10')
Zone 4 = 13% (13')
Zone 5a=5.7% (5' 40")
Zone 5b=2.8% (2' 50")
Zone 5c=7% (7')
7 minutes anaerobic doesnt sound much, but its more than I've spent on the bike in a single workout.
Diet:
Breakfast: Medium coffee, 4 oz juice. Cliff Protein bar.
Mid morning: Caffeine free herbal tea.
Lunch: Fettucine with spinach, parm. cheese, walnuts and olive oil. Salad no dressing, 16 0z blueberry/cherry juice.
Afternoon: 1 apple, non-fat carmel latte
Dinner: 8 oz sirloin steak, about 1 cup broccoli, about 1 1/2 cups rice with cheddar flavor. 1 pint.
Some peanut MM's for dessert.
Revovery after ride: 100 g maltodextrin + 30 g protein + 10 g glutamine
