Sunday, August 20, 2006
Bike 93: End of big week!
Workout Summary: Bike 93 (6:14/4400 ascent)
From downtown 24 hour fitness, out to Marine Drive. Out to Troutdale to stark st bridge, then up into nursery fields and down into west side of bull run to Sandy. From there, picked up the torture 10,000 course to Eagle Creek state park. Then out to Estacada and climbed from there, up to springwater road. Side roads from their to Oregon City, then east Willamette river road to Sellwood. Back to downtown via springwater trail. Good ride. Amazing what a day off the bike makes, even though I ran 12 and swam 4K yesterday. Legs felt about 80-90% back on the bike. Good power, low HR on the climbs. Still kept pace controlled with Ann, tried to maintain zone 1.
Zone Summary
Zone 0/1 = 98% (6:06)
Zone 2 = 2% (8')
Diet:
Breakfast: 2 cups of oats w raisens and bwn sugar. 16 oz skim.
Lunch: Ride. Recovery Drink after ride
Dinner: 2 BBQ chicken sandwiches, 12 oz can of black beans, 1/2 cup mac and cheese. 24 oz water, 2 cans shasta, 1 beer before bed.
From downtown 24 hour fitness, out to Marine Drive. Out to Troutdale to stark st bridge, then up into nursery fields and down into west side of bull run to Sandy. From there, picked up the torture 10,000 course to Eagle Creek state park. Then out to Estacada and climbed from there, up to springwater road. Side roads from their to Oregon City, then east Willamette river road to Sellwood. Back to downtown via springwater trail. Good ride. Amazing what a day off the bike makes, even though I ran 12 and swam 4K yesterday. Legs felt about 80-90% back on the bike. Good power, low HR on the climbs. Still kept pace controlled with Ann, tried to maintain zone 1.
Zone Summary
Zone 0/1 = 98% (6:06)
Zone 2 = 2% (8')
Diet:
Breakfast: 2 cups of oats w raisens and bwn sugar. 16 oz skim.
Lunch: Ride. Recovery Drink after ride
Dinner: 2 BBQ chicken sandwiches, 12 oz can of black beans, 1/2 cup mac and cheese. 24 oz water, 2 cans shasta, 1 beer before bed.
