Wednesday, August 02, 2006
Swim and more hill work
Workout Summary: am swim 2100 (36')/pm bike hills 25 miles (1:57, 2800 ft ascent)
6:30 am: Swim 2100
500 pull wu and cd in 7:55 each
5 X 100/25 all in 1:22-24, 1 in 1:27
3 X 200/35 3:00, 2:58, 2:54
6 pm: Bike 25 miles on hills, 1:57 and 2800 ft ascent.
Legs sluggish and minimal power. Couldnt generate a HR tonight so I took in easy in the cadence and kept it in a bigger gear on some hills for some muscular endurance.
*Final 4 miles, climbed just over 1000 ft.
HR Summary:
Zone 1 = 72% (1:24)
Zone 2 = 6% (7')
Zone 3 = 3% (3.5')
Zone 0 = 19% (22.5')(HR below 70)
**Found a new road up Mt Scott from NW side, calculated the final 0.5 mile grade to the top at 13.1%, 300 ft ascent. This road picks up off the top of Johnson Creek 1/2 way up mt scott. Johnson creek is 14% Grade for .5 mile, so these two as a single final climb will be sweet.
Legs tired? Likely because I ran 18 miles in past 2 days with a hard 60 min spin between, and last 2 weeks I have only run 19 miles.
Diet:
Breakfast: 2 cups of whole grain hot cereal w/ raisens and bwn sugar. 16 oz herbal caffeine free tea.
Lunch: Thai wheat noodles again with grilled chix and broccoli, light oil. Cabbage salad, 16 0z carrot juice.
Afternoon: non-fat carmel latte
Dinner: Recovery drink after ride = 80g malto + 25g protein + 10g glutamine. Chicken Stir fry for dinner about 30 min later.
6:30 am: Swim 2100
500 pull wu and cd in 7:55 each
5 X 100/25 all in 1:22-24, 1 in 1:27
3 X 200/35 3:00, 2:58, 2:54
6 pm: Bike 25 miles on hills, 1:57 and 2800 ft ascent.
Legs sluggish and minimal power. Couldnt generate a HR tonight so I took in easy in the cadence and kept it in a bigger gear on some hills for some muscular endurance.
*Final 4 miles, climbed just over 1000 ft.
HR Summary:
Zone 1 = 72% (1:24)
Zone 2 = 6% (7')
Zone 3 = 3% (3.5')
Zone 0 = 19% (22.5')(HR below 70)
**Found a new road up Mt Scott from NW side, calculated the final 0.5 mile grade to the top at 13.1%, 300 ft ascent. This road picks up off the top of Johnson Creek 1/2 way up mt scott. Johnson creek is 14% Grade for .5 mile, so these two as a single final climb will be sweet.
Legs tired? Likely because I ran 18 miles in past 2 days with a hard 60 min spin between, and last 2 weeks I have only run 19 miles.
Diet:
Breakfast: 2 cups of whole grain hot cereal w/ raisens and bwn sugar. 16 oz herbal caffeine free tea.
Lunch: Thai wheat noodles again with grilled chix and broccoli, light oil. Cabbage salad, 16 0z carrot juice.
Afternoon: non-fat carmel latte
Dinner: Recovery drink after ride = 80g malto + 25g protein + 10g glutamine. Chicken Stir fry for dinner about 30 min later.
