Thursday, August 10, 2006
Ridiculously ridiculous hill workout
Workout Summary: Bike 75 (4:56, 8500 ascent) then brick run easy 4 miles (32')
This was a killer hill workout. Spent alot of time at and above threshold. At 61 miles, I had 8000 ft, far more than typical hill ride. Rode from Duniway track up through OHSU to Fairmont, to skyline, then started dropping off and climbing up all the classic climbs. Some I had to drop off and circle right back up in order to get the hill in. Calculated grades and ascent as I went. Rode in the 54/23-11
Thompson (east slope): 1.4 miles, 480 ft, 6.6% grade, T=8:55, 9.1 mph, HR ave 140/mx 150
Springville (west slope): 1.5, 540 ft, 6.7%, T=9:30, 9.7 mph, HR ave 143/mx 154
Old Germantown (west slope): 1.3, 520 ft, 7.5%, T=8:32, 9.1 mph, HR ave 151/mx 159
Germantown (east slope) starting from harborview off hwy 30: 1.9 miles, 800 ft grade, 8.4%, T=14:10, 8.6 mph, HR ave 140/mx 156
Rocky Point: 3.2, 1220 ft, 7.3%, T= 24:25, HR ave 150/mx 158
Logie (east slope): 2.0, 840 ft, 8.4%, T= 16:30, HR ave 145/mx 155
Newberry (east slope): 2.0, 760 ft, 7.3%, T= 13:50, HR ave 148/mx 156
Zone Summary:
1 = 27% (1:19)
2 = 15% (43')
3 = 9% (27')
4 = 17% (50')(sub threshold)
5a = 12% (34') (at threshold)
5b = 13% (38') (above threshold, VO2 max work)
5c = 8% (24') (near max, lactate threshold work)
*1:26 at and above threshold is the most time I have ever spent in these high zones for a workout. I had close to 5000 ft before the rocky point climb and new I had the 3 hardest to come, was already weary. Some blurry vision and dizziness at the top of rocky point. I had to be very careful on the descents on the way in. Should have topped 10,000 ft on this one but I was running late for meeting teammates back at Duniway. Ideally, I would have climbed the first mile of McNamee (10.1%), and west slope of Thompson. This would have added another 1500 ft + the rollers on skyline. I dropped down cornell to downtown the final 10 miles so I wouldnt be so late, which shaved another 500 ft or so off my ride. Good thing I limited the climbing, my hamstring is killing me, very tight and sore. Pushed pretty much near max for the workout. Had trouble maintaining 8 min pace on my easy run after.
Ran 4 easy on track as brick while the others ran 20 X 400's: HR on the easy run was zone 3/4. Very high for this pace. Legs totally shredded.
Diet:
Breakfast: 1 cup oatmeat w/ raisens and bwn sugar. 2 whole wheat english muffins with jam and honey. Water.
Lunch: on the ride. 2 X 27 oz water bottles divided into 5.5 oz markings each with 30g maltodextrin. Took 1 gel on ride. Total carbs 300 g + 24 g gel. Recovery drink after.
Dinner: 6 oz steak, large serving of mashed potatoes w/ garlic, large serving of green beans. couple of handfuls of gummi bears and 2 beers before bed.
This was a killer hill workout. Spent alot of time at and above threshold. At 61 miles, I had 8000 ft, far more than typical hill ride. Rode from Duniway track up through OHSU to Fairmont, to skyline, then started dropping off and climbing up all the classic climbs. Some I had to drop off and circle right back up in order to get the hill in. Calculated grades and ascent as I went. Rode in the 54/23-11
Thompson (east slope): 1.4 miles, 480 ft, 6.6% grade, T=8:55, 9.1 mph, HR ave 140/mx 150
Springville (west slope): 1.5, 540 ft, 6.7%, T=9:30, 9.7 mph, HR ave 143/mx 154
Old Germantown (west slope): 1.3, 520 ft, 7.5%, T=8:32, 9.1 mph, HR ave 151/mx 159
Germantown (east slope) starting from harborview off hwy 30: 1.9 miles, 800 ft grade, 8.4%, T=14:10, 8.6 mph, HR ave 140/mx 156
Rocky Point: 3.2, 1220 ft, 7.3%, T= 24:25, HR ave 150/mx 158
Logie (east slope): 2.0, 840 ft, 8.4%, T= 16:30, HR ave 145/mx 155
Newberry (east slope): 2.0, 760 ft, 7.3%, T= 13:50, HR ave 148/mx 156
Zone Summary:
1 = 27% (1:19)
2 = 15% (43')
3 = 9% (27')
4 = 17% (50')(sub threshold)
5a = 12% (34') (at threshold)
5b = 13% (38') (above threshold, VO2 max work)
5c = 8% (24') (near max, lactate threshold work)
*1:26 at and above threshold is the most time I have ever spent in these high zones for a workout. I had close to 5000 ft before the rocky point climb and new I had the 3 hardest to come, was already weary. Some blurry vision and dizziness at the top of rocky point. I had to be very careful on the descents on the way in. Should have topped 10,000 ft on this one but I was running late for meeting teammates back at Duniway. Ideally, I would have climbed the first mile of McNamee (10.1%), and west slope of Thompson. This would have added another 1500 ft + the rollers on skyline. I dropped down cornell to downtown the final 10 miles so I wouldnt be so late, which shaved another 500 ft or so off my ride. Good thing I limited the climbing, my hamstring is killing me, very tight and sore. Pushed pretty much near max for the workout. Had trouble maintaining 8 min pace on my easy run after.
Ran 4 easy on track as brick while the others ran 20 X 400's: HR on the easy run was zone 3/4. Very high for this pace. Legs totally shredded.
Diet:
Breakfast: 1 cup oatmeat w/ raisens and bwn sugar. 2 whole wheat english muffins with jam and honey. Water.
Lunch: on the ride. 2 X 27 oz water bottles divided into 5.5 oz markings each with 30g maltodextrin. Took 1 gel on ride. Total carbs 300 g + 24 g gel. Recovery drink after.
Dinner: 6 oz steak, large serving of mashed potatoes w/ garlic, large serving of green beans. couple of handfuls of gummi bears and 2 beers before bed.
