Tuesday, August 01, 2006
Tuesday August 1: Hill run and spin
Workout Summary: am spin 50 min (16 miles)
6:30 am, spin: 12 min wu, then 6 X 2' with 1' rest spinervals. First 2 at 270W, next 2 at 300 and final 2 at 320. Then 6 X 1' with 1' rest. First 30 sec used to "ramp up" to around 380W then hold 450-70W for 30 sec. This session was short but not easy. Legs on fire, exteme sweat, slobber, ect. 7 min cd to total 50'
HR Summary for spinervals:
Zone 1= 67% (34')
Zone 2= 17% (8')
Zone 3= 10% (5')
Zone 4= 4% (2')
Zone 5= 2% (1')
First set: 2' spinervals, max was 5 an 6 at 117 ave/135mx HR and 90 at end of 1 min rest.
Second set: 1' , max was again final 2 at 136 ave/148 mx HR and 120 and end of 1 min rest.
6pm: 9 miles, 73', 1160 ascent: Ann, Andy, Erin, Rob showed. All hurting after this one.
Long easy wu for about 30 min
Then 6 X 2 min uphill repeats. First 4 up hamilton off terwilliger, 125 ft ascent each
Final 2 up variant road to top of hill. 130 ft but much steeper grade for middle third, around 16%. Equal distance rest back down hill, ave around 2:30 rest for each.
HR Summary for intervals 1-6
1 = 2:05 HR ave 127/mx 142/end of rest 94
2 = 2:07 132/149/102
3 = 1:58 136/153/101
4 = 1:58 138/157/101
5 = 2:01 136/157/101
6 = 1:44 141/160/99 (This has got to be near my max, purposely sprinted up the steep grade in the middle of the repeat, then tried to hang on final 40 seconds to top. Extreme air hunger and rarely do I have to stop bent over near vomitting when finished with a repeat.
Diet:
Breakfast: Recovery drink after morning spin. 100g carbo+25g protein+10g glutamine. 27 oz water during spin. Med coffee/cream mid morning.
Lunch: 12 oz of thai wheat noodles with grilled chicken and broccoli, light oil. Hot! small Thai cabbage salad and 16 oz carrot juice.
Afternoon: non-fat green tea latte and cliff protein bar. 27 oz water prior to run.
Dinner: Revovery drink: 100 g maltodextrin + 25g protein + 10 g glutamine after hill run. 1 hour later, chicken cordon blue (13 g fat, 25 g protein) with big serving of rice a roni, 16 oz carrot/peach juice mix.
6:30 am, spin: 12 min wu, then 6 X 2' with 1' rest spinervals. First 2 at 270W, next 2 at 300 and final 2 at 320. Then 6 X 1' with 1' rest. First 30 sec used to "ramp up" to around 380W then hold 450-70W for 30 sec. This session was short but not easy. Legs on fire, exteme sweat, slobber, ect. 7 min cd to total 50'
HR Summary for spinervals:
Zone 1= 67% (34')
Zone 2= 17% (8')
Zone 3= 10% (5')
Zone 4= 4% (2')
Zone 5= 2% (1')
First set: 2' spinervals, max was 5 an 6 at 117 ave/135mx HR and 90 at end of 1 min rest.
Second set: 1' , max was again final 2 at 136 ave/148 mx HR and 120 and end of 1 min rest.
6pm: 9 miles, 73', 1160 ascent: Ann, Andy, Erin, Rob showed. All hurting after this one.
Long easy wu for about 30 min
Then 6 X 2 min uphill repeats. First 4 up hamilton off terwilliger, 125 ft ascent each
Final 2 up variant road to top of hill. 130 ft but much steeper grade for middle third, around 16%. Equal distance rest back down hill, ave around 2:30 rest for each.
HR Summary for intervals 1-6
1 = 2:05 HR ave 127/mx 142/end of rest 94
2 = 2:07 132/149/102
3 = 1:58 136/153/101
4 = 1:58 138/157/101
5 = 2:01 136/157/101
6 = 1:44 141/160/99 (This has got to be near my max, purposely sprinted up the steep grade in the middle of the repeat, then tried to hang on final 40 seconds to top. Extreme air hunger and rarely do I have to stop bent over near vomitting when finished with a repeat.
Diet:
Breakfast: Recovery drink after morning spin. 100g carbo+25g protein+10g glutamine. 27 oz water during spin. Med coffee/cream mid morning.
Lunch: 12 oz of thai wheat noodles with grilled chicken and broccoli, light oil. Hot! small Thai cabbage salad and 16 oz carrot juice.
Afternoon: non-fat green tea latte and cliff protein bar. 27 oz water prior to run.
Dinner: Revovery drink: 100 g maltodextrin + 25g protein + 10 g glutamine after hill run. 1 hour later, chicken cordon blue (13 g fat, 25 g protein) with big serving of rice a roni, 16 oz carrot/peach juice mix.
