Wednesday, August 30, 2006
Swim 3800/Bike 60/Run 4
Workout Summary: Swim 3800 (1:11), Bike 60 (3:45/ 1500 ascent), run 4+(35')
We're both missing the group. Ann and I found a great road back to bend from the crooked river gorge. We somehow missed the road last trip. Winding, rolling, great terrain, minimal traffic.
Swim in outdoor 50 meter pool at Juniper park. Had entire lane at the full 50 meter length. 55 degrees and Sunny. Great swim considering its been 8 days. 3500m (3800 yd).
500 pull wu/500 pull cd, both in 9 minutes
Set 1 = 3 X 200/30 (3:23, 3:24, 3:23), 4 X 100/25 (1:38, 36, 36, 35)
Set 2 = 3 X 200/30 (3:19, 20, 21, 21), 4 X 100/25 (all 1:35)
Set 3 = 10 X 50 on 1 min cycle
1 min rest between sets.
15 min transition to Bike: 60 miles with a few efforts, 1 X 5 min repeat to test srm. Mostly zone 1.
Zone 3 HR for 5 min interval at 3 hour mark:
SRM data:
ave HR = 130 (zone 2)
ave power = 265
ave speed = 25.9 mph
ave cadence = 100
5 min transition to run: 35 min, a little over 4 miles. mid to high zone 1.
Diet:
Breakfast: 4 egg whites, 1 wheat english muffin with honey, 1 vanilla yogurt, 8 oz carrot/orange juice.
Lunch: Ride: 1 cliff lemon bar at start. 10 doses of 5.5 oz with 30 grams maltodextrin in each. Recovery after, 80 g carbs + 40 g protein
Dinner: 6 oz steak, 4 big sea scallops, 1.5 cups rice, ear of corn. 1 beer. Copius water.
We're both missing the group. Ann and I found a great road back to bend from the crooked river gorge. We somehow missed the road last trip. Winding, rolling, great terrain, minimal traffic.
Swim in outdoor 50 meter pool at Juniper park. Had entire lane at the full 50 meter length. 55 degrees and Sunny. Great swim considering its been 8 days. 3500m (3800 yd).
500 pull wu/500 pull cd, both in 9 minutes
Set 1 = 3 X 200/30 (3:23, 3:24, 3:23), 4 X 100/25 (1:38, 36, 36, 35)
Set 2 = 3 X 200/30 (3:19, 20, 21, 21), 4 X 100/25 (all 1:35)
Set 3 = 10 X 50 on 1 min cycle
1 min rest between sets.
15 min transition to Bike: 60 miles with a few efforts, 1 X 5 min repeat to test srm. Mostly zone 1.
Zone 3 HR for 5 min interval at 3 hour mark:
SRM data:
ave HR = 130 (zone 2)
ave power = 265
ave speed = 25.9 mph
ave cadence = 100
5 min transition to run: 35 min, a little over 4 miles. mid to high zone 1.
Diet:
Breakfast: 4 egg whites, 1 wheat english muffin with honey, 1 vanilla yogurt, 8 oz carrot/orange juice.
Lunch: Ride: 1 cliff lemon bar at start. 10 doses of 5.5 oz with 30 grams maltodextrin in each. Recovery after, 80 g carbs + 40 g protein
Dinner: 6 oz steak, 4 big sea scallops, 1.5 cups rice, ear of corn. 1 beer. Copius water.
