Friday, August 04, 2006
Bike Run Swim
Workout Summary: Bike 40 (2:26, 3500 ascent), Run 8 (64'), Swim 1700 (32')
Bike: 40 moderate, held around 18 mph until final 720 ft climb, which took a while. Calculated the final 1.2 mile climb up west slope of Mt Scott. Base of Johnson creek to the top ave grade 10.5% for 720 ft. Grade is deceiving, as the road flattens out for about a quater mile between the 2 major climbs. The final 1/2 mile is 13.1 % grade. Its an ass-kicker.
Zone Summary:
1 = 69% (1:40)
2 = 15% (22')
3 = 8% (12')
4 = 5% (8')
5a/b = 3% (4')
*Felt OK, a little tired still, but much better than wed. hill ride. My HR was much more responsive on the hills and with surging, but not back to par yet.
Recovery drink = 100g carb/30g prot,/10g glutamine
Took 1 hour to get ART massage and Acupuncture
Then Run and Swim
Run: 8 miles in 64' on Treadmill. Used incline to get HR zones. Goal was 2 miles zone 1, 2 in zone 2, 2 in zone 3, and 1 in zone 4, then 1 mile cd. Ran 0% first 2, 2.5% incline next 2, started at 5% to get into zone for next 2, then backed incline down to 4% and stayed in zone 3. For final mile, ran at 6% for 1 min to get into zone 4, then backed off to 4-4.5 for remainder of mile. Final mile at 0% took me down into low zone 2.
Zone Summary:
1 = 27% (18')
2 = 34% (22')
3 = 25% (16')
4 = 13% (8')
*This was nearly perfect for time in each zone. This is what builds aerobic capacity. Very difficult to do this on the road. TM allows very controlled conditions. I varied the incline back and forth to get into and stay in proper zone.
Swim: 1700
1000 wu, 500 pull and 500 free. First 500 in 7:40 and second in 7:35. Felt good in water, balanced. Then 300 of balance + stroke drills, 50 yd each.
Then swam a 200 hard, 2:36 (personal best). Hit 100 in 1:18, then did it again.
200 pull cd easy.
Diet:
Breakfast: 3 large pancakes with syrup, 16 oz skim milk.
Lunch: 4 doses of carbs on bike ride, 30g malto each in 5.5 oz.
Dinner: 8 oz Chicken breast with rice a roni, about 12 oz rice. 16 oz carrot juice
Evening: 2 beers before bed, 1/2 candy bar.
Bike: 40 moderate, held around 18 mph until final 720 ft climb, which took a while. Calculated the final 1.2 mile climb up west slope of Mt Scott. Base of Johnson creek to the top ave grade 10.5% for 720 ft. Grade is deceiving, as the road flattens out for about a quater mile between the 2 major climbs. The final 1/2 mile is 13.1 % grade. Its an ass-kicker.
Zone Summary:
1 = 69% (1:40)
2 = 15% (22')
3 = 8% (12')
4 = 5% (8')
5a/b = 3% (4')
*Felt OK, a little tired still, but much better than wed. hill ride. My HR was much more responsive on the hills and with surging, but not back to par yet.
Recovery drink = 100g carb/30g prot,/10g glutamine
Took 1 hour to get ART massage and Acupuncture
Then Run and Swim
Run: 8 miles in 64' on Treadmill. Used incline to get HR zones. Goal was 2 miles zone 1, 2 in zone 2, 2 in zone 3, and 1 in zone 4, then 1 mile cd. Ran 0% first 2, 2.5% incline next 2, started at 5% to get into zone for next 2, then backed incline down to 4% and stayed in zone 3. For final mile, ran at 6% for 1 min to get into zone 4, then backed off to 4-4.5 for remainder of mile. Final mile at 0% took me down into low zone 2.
Zone Summary:
1 = 27% (18')
2 = 34% (22')
3 = 25% (16')
4 = 13% (8')
*This was nearly perfect for time in each zone. This is what builds aerobic capacity. Very difficult to do this on the road. TM allows very controlled conditions. I varied the incline back and forth to get into and stay in proper zone.
Swim: 1700
1000 wu, 500 pull and 500 free. First 500 in 7:40 and second in 7:35. Felt good in water, balanced. Then 300 of balance + stroke drills, 50 yd each.
Then swam a 200 hard, 2:36 (personal best). Hit 100 in 1:18, then did it again.
200 pull cd easy.
Diet:
Breakfast: 3 large pancakes with syrup, 16 oz skim milk.
Lunch: 4 doses of carbs on bike ride, 30g malto each in 5.5 oz.
Dinner: 8 oz Chicken breast with rice a roni, about 12 oz rice. 16 oz carrot juice
Evening: 2 beers before bed, 1/2 candy bar.
