Wednesday, August 23, 2006
Run 4 + 7, threshold workout
Workout Summary: Run 4 (32) , run 7 (57)
6:30am, run 4 easy, zone 1. 32 minutes.
5:30 pm: run 7 on TM
8 min pace for 4.5 miles. Varied the grade from 1.5-3% to stay or progress in appropriate zone.
First 2 zone 1,
Next 2 zone 2
mile 5 zone 3
Final 2 in zone 4/5a, slowed to 8:20 pace but inc. grade to 5%
Able to hold HR at threshold for 16:40 final 2 miles.
Diet:
breakfast: 1 cup oats w bwn sugar, coffee
Lunch: Turkey and swiss on wheat. 2 oz bag of kettle chips, diet sierra mist.
Afternoon: non fat latte and cliff protein bar
Dinner: 4 slices of pizzacatto pizza, vegi with light cheese. 1 guinness.
Before bed: 1 cliff protein bar and a diet shasta
6:30am, run 4 easy, zone 1. 32 minutes.
5:30 pm: run 7 on TM
8 min pace for 4.5 miles. Varied the grade from 1.5-3% to stay or progress in appropriate zone.
First 2 zone 1,
Next 2 zone 2
mile 5 zone 3
Final 2 in zone 4/5a, slowed to 8:20 pace but inc. grade to 5%
Able to hold HR at threshold for 16:40 final 2 miles.
Diet:
breakfast: 1 cup oats w bwn sugar, coffee
Lunch: Turkey and swiss on wheat. 2 oz bag of kettle chips, diet sierra mist.
Afternoon: non fat latte and cliff protein bar
Dinner: 4 slices of pizzacatto pizza, vegi with light cheese. 1 guinness.
Before bed: 1 cliff protein bar and a diet shasta
