Wednesday, August 16, 2006
Bike, Run, Swim..recovery?
Workout Summary: Bike 32 (1:46, 1600 ascent), Run 6 (46'), Swim 2500 (40')
today was supposed to be a bike in the morning. Recover with breakfast. Then run and swim in afternoon before work. I forgot about dentist appt this morning, so workout turned into more of a brick.
Bike: 32 miles, steady 20 mph to mile 30 (90'), then stayed in zone 2 up final 900 ft climb over 2.5 miles so slowed down quite a bit. Moved seat forward another 8mm. Its freakishly forward now, but my hamstring feels a little better. Most of ride high Zone 1 with several minutes on climbs and against wind in zone 2. Legs a bit tired but stable considering 100 yesterday. Took water, 1 lemon cliff bar and 1 expresso GU on ride.
Run: About 30' after bike, had to drive to gym. Ate a low fat vanilla yogurt on the way.
6 miles on Treadmill. Held 7:40/mile pace throughout, and used incline to achieve the HR zones I wanted. First 20 min in zone 1, then 10 min in zone 2 and final 16 min in mid-high zone 3. Incline varied from 1-3% to get into HR zones. Hamstring tight but stable. 2/5 pain. Drank 24 oz water during run.
Zone Summary on TM run
Zone 1= 42% (19')
Zone 2= 24% (11')
Zone 3= 25% (12')
Zone 4= 9% (4')
Swim: Directly after run. Only had 50 min before work so I had to start right up.
1000 in 15:12 (first 500 7:35, second in 7:37)
1 min rest to stretch
500 pull in 7:45
1 min rest to stretch
1000 in 14:58 (first 500 in 7:29, second in 7:29)
Drank 24 oz water during and after swim.
*Swim not easy. No lane markers in a 3 lane lap pool and 8 people in the pool. 3 On each side of me lap swimming and 1 in my lane. Again, felt a little like the ocean with all the waves. Had to exaggerate my head turn to breath so as to not take in water.
* This is a PR 1000 for me in the pool. I dont know why some of my fastest swims are after running. Cant figure that one out.
Diet:
Breakfast: 5 egg whites with 1 slice swiss, 2 whole wheat english muffins, 1 with jam. Coffee w cream
Lunch: Cliff bar and gel on the ride. Then a yogurt between ride and run.
Dinner: Baja fresh burrito bowl. Grilled chicken, black beans and rice with lettuce and tomato in a bowl. 2 diet sierra mist to drink.
Couple of hours later, non-fat chai latte and a cliff protein bar.
At home before bed, large non fat strawberry smoothie. 1 beer. First beer all week. Been too tired after workouts and then night shift to enjoy a cold beer so why bother.
today was supposed to be a bike in the morning. Recover with breakfast. Then run and swim in afternoon before work. I forgot about dentist appt this morning, so workout turned into more of a brick.
Bike: 32 miles, steady 20 mph to mile 30 (90'), then stayed in zone 2 up final 900 ft climb over 2.5 miles so slowed down quite a bit. Moved seat forward another 8mm. Its freakishly forward now, but my hamstring feels a little better. Most of ride high Zone 1 with several minutes on climbs and against wind in zone 2. Legs a bit tired but stable considering 100 yesterday. Took water, 1 lemon cliff bar and 1 expresso GU on ride.
Run: About 30' after bike, had to drive to gym. Ate a low fat vanilla yogurt on the way.
6 miles on Treadmill. Held 7:40/mile pace throughout, and used incline to achieve the HR zones I wanted. First 20 min in zone 1, then 10 min in zone 2 and final 16 min in mid-high zone 3. Incline varied from 1-3% to get into HR zones. Hamstring tight but stable. 2/5 pain. Drank 24 oz water during run.
Zone Summary on TM run
Zone 1= 42% (19')
Zone 2= 24% (11')
Zone 3= 25% (12')
Zone 4= 9% (4')
Swim: Directly after run. Only had 50 min before work so I had to start right up.
1000 in 15:12 (first 500 7:35, second in 7:37)
1 min rest to stretch
500 pull in 7:45
1 min rest to stretch
1000 in 14:58 (first 500 in 7:29, second in 7:29)
Drank 24 oz water during and after swim.
*Swim not easy. No lane markers in a 3 lane lap pool and 8 people in the pool. 3 On each side of me lap swimming and 1 in my lane. Again, felt a little like the ocean with all the waves. Had to exaggerate my head turn to breath so as to not take in water.
* This is a PR 1000 for me in the pool. I dont know why some of my fastest swims are after running. Cant figure that one out.
Diet:
Breakfast: 5 egg whites with 1 slice swiss, 2 whole wheat english muffins, 1 with jam. Coffee w cream
Lunch: Cliff bar and gel on the ride. Then a yogurt between ride and run.
Dinner: Baja fresh burrito bowl. Grilled chicken, black beans and rice with lettuce and tomato in a bowl. 2 diet sierra mist to drink.
Couple of hours later, non-fat chai latte and a cliff protein bar.
At home before bed, large non fat strawberry smoothie. 1 beer. First beer all week. Been too tired after workouts and then night shift to enjoy a cold beer so why bother.
