Thursday, August 17, 2006
Brick: Bike 82/Run 8
Workout Summary: Bike 82 (4:46, 3200 ascent), Run 8 (62')
Biked first 32 miles with Kelly H, easy with 3 X 5 min spinervals the final hour. Then on my own for the next 50 miles (2:26). Incorporated 3 X 20 min intervals at the 3 hour mark. 15 mi rest on the first, 12 min rest on the second. I worked these, but HR was always in zone 1 or a few beats into zone 2 on the first 2. I let myself go on the third, despite the continuous burn on the quads.
1 = 22.3 mph, 80 ft ascent, HR ave 115/max 128
2 = 22.4, 20 ft ascent, 113/121
3 = 24.2, 100 ft, 118/141
Zone Summary on Ride
Zone 1 = 83% (4 hours)
Zone 2 = 15% (42')
Zone 3/4 = 2% (4')
Then ran 8 on track at Duniway. Yes boring, but I wanted to keep close to my car because my hamstring very tight. I also wanted to monitor my pace carefully, and avoid downhills, ect. Spot on 7:45 pace for 8 miles. Took carbs at 20 and 40 minutes, and when finished. Then recovery drink as ususal. HR zone 1 for 4 miles or so, then creaped up into zone 2 for the next 4.
Zone Summary for Run
Zone 1 = 46% (28')
Zone 2 = 50% (31')
Zone 3 = 4% (3')
Diet:
Breakfast: 2 large pumpkin pancakes, syrup and 16 oz skim. Coffee before ride.
Lunch: 3, 27 oz bottles nutrition on ride. Each with 5 doses of 30grams maltodextrin. Total of 1650 calories of carbs. 1 bottle water on ride and after run. Recovery drink after using 100 g malodex. + 30 g protein +10 g glutamine.
Dinner: Light oil, chicken fried rice with beef and broccoli. Banana. 2 sierra mist non diet.
Before bed: large fat free blackberry smoothie, peanut butter sandwich with 3 slices of wheat and whipped honey + jam.
*Very nauseated for about an hour after workout. Stomach cramping for awhile. Once I forced some food down and a cold clear soda, felt better. Extremely tired at work. Refused caffeine though as I knew it would likely make things worse. Forced water an fluids though, and I felt fine by 10pm.
Biked first 32 miles with Kelly H, easy with 3 X 5 min spinervals the final hour. Then on my own for the next 50 miles (2:26). Incorporated 3 X 20 min intervals at the 3 hour mark. 15 mi rest on the first, 12 min rest on the second. I worked these, but HR was always in zone 1 or a few beats into zone 2 on the first 2. I let myself go on the third, despite the continuous burn on the quads.
1 = 22.3 mph, 80 ft ascent, HR ave 115/max 128
2 = 22.4, 20 ft ascent, 113/121
3 = 24.2, 100 ft, 118/141
Zone Summary on Ride
Zone 1 = 83% (4 hours)
Zone 2 = 15% (42')
Zone 3/4 = 2% (4')
Then ran 8 on track at Duniway. Yes boring, but I wanted to keep close to my car because my hamstring very tight. I also wanted to monitor my pace carefully, and avoid downhills, ect. Spot on 7:45 pace for 8 miles. Took carbs at 20 and 40 minutes, and when finished. Then recovery drink as ususal. HR zone 1 for 4 miles or so, then creaped up into zone 2 for the next 4.
Zone Summary for Run
Zone 1 = 46% (28')
Zone 2 = 50% (31')
Zone 3 = 4% (3')
Diet:
Breakfast: 2 large pumpkin pancakes, syrup and 16 oz skim. Coffee before ride.
Lunch: 3, 27 oz bottles nutrition on ride. Each with 5 doses of 30grams maltodextrin. Total of 1650 calories of carbs. 1 bottle water on ride and after run. Recovery drink after using 100 g malodex. + 30 g protein +10 g glutamine.
Dinner: Light oil, chicken fried rice with beef and broccoli. Banana. 2 sierra mist non diet.
Before bed: large fat free blackberry smoothie, peanut butter sandwich with 3 slices of wheat and whipped honey + jam.
*Very nauseated for about an hour after workout. Stomach cramping for awhile. Once I forced some food down and a cold clear soda, felt better. Extremely tired at work. Refused caffeine though as I knew it would likely make things worse. Forced water an fluids though, and I felt fine by 10pm.
