Saturday, September 23, 2006
Bike 62,
Workout Summary: Bike 62 (4:20), 5600 ft ascent
Decided that, because last night Ann and I were extremely tired, I would cancel the big workout. Our last 2 week build/peak period starts Monday anyway. This week was a recovery week so to speak, and I didnt really feel fully recovered as of last night. This morning, after sleeping until 11am, I felt a little better. The cold I have had all week probably contributes I'm sure.
So, we decided to do the hill routine we have done many times in the past, moderate distance, rolling virtually the entire route. This time I have some power numbers however.
Biked out to Bull run, to Corbet along east side of Sandy river. Down over stark st. bridge off state hwy, then back up and through the nursery fields all the way back. Some very large hills at which I hit my split function on the srm to get power data.
Some of the hills...
Hill 1, 11 min. East side of bull run from sandy river bridge. 1.75 miles, 620 ft ascent, ave grade 6.8%: HR ave 139, max 151, Power ave 348, (range 197-514) cadence 70,
Hill 2, 5 min. Up last hill from bull run biking northwest. 0.9 mile, 280 ft ascent, grade 6.9%
HR ave 134, mx 149, Power ave 370 (range 243-473) cad. 64
Hill 3, 2 min 30 sec. Short but steep hill, 160 ft, 9.6% grade.
HR ave 133, mx 146. Power 379 (range 201-603), cad 59
Hill 5, 45 sec. Short steep hill behind springwater trail. 0.3 miles, 160 ft ascent, grade 9.6%
HR ave 133, mx 146, Power 610 (range 393-617) Only hill I was out of saddle, cad. 69
Hill 6, 1 min, 48 sec. Up new development east of mt scott. 0.25 miles, 100 ft ascent, grade 8.6%: HR ave 131, mx 144: Power ave 378 (287-433), cad 61
Hill 7, 7 min 30 sec. up to my house from happy valley park. 1.2 miles, 540 ft ascent, grade 7.3% HR ave 142, mx 154, Power ave 345 (252-599) cad 70
Entire ride: Power ave 245 (0-717), HR ave 103, cad. 68
Zone Summary
1 = 71% (3:06)
2 = 12% (32')
3 = 7% (18')
4 = 5% (13')
5a= 3.5% (9')
5b/c = 1.5% (4')
Diet:
Breakfast: 2 wheat english muffins with honey, 1 vanilla yogurt
Lunch: Nutrition on ride, recovery drink after.
Dinner: Outback steakhouse with Rob and Erin P. 9 oz steak, mashed pot., salad. 2 beers. Some popcorn and pepsi during movie.
After movie, 1 beer and big piece of bread pudding.
Decided that, because last night Ann and I were extremely tired, I would cancel the big workout. Our last 2 week build/peak period starts Monday anyway. This week was a recovery week so to speak, and I didnt really feel fully recovered as of last night. This morning, after sleeping until 11am, I felt a little better. The cold I have had all week probably contributes I'm sure.
So, we decided to do the hill routine we have done many times in the past, moderate distance, rolling virtually the entire route. This time I have some power numbers however.
Biked out to Bull run, to Corbet along east side of Sandy river. Down over stark st. bridge off state hwy, then back up and through the nursery fields all the way back. Some very large hills at which I hit my split function on the srm to get power data.
Some of the hills...
Hill 1, 11 min. East side of bull run from sandy river bridge. 1.75 miles, 620 ft ascent, ave grade 6.8%: HR ave 139, max 151, Power ave 348, (range 197-514) cadence 70,
Hill 2, 5 min. Up last hill from bull run biking northwest. 0.9 mile, 280 ft ascent, grade 6.9%
HR ave 134, mx 149, Power ave 370 (range 243-473) cad. 64
Hill 3, 2 min 30 sec. Short but steep hill, 160 ft, 9.6% grade.
HR ave 133, mx 146. Power 379 (range 201-603), cad 59
Hill 5, 45 sec. Short steep hill behind springwater trail. 0.3 miles, 160 ft ascent, grade 9.6%
HR ave 133, mx 146, Power 610 (range 393-617) Only hill I was out of saddle, cad. 69
Hill 6, 1 min, 48 sec. Up new development east of mt scott. 0.25 miles, 100 ft ascent, grade 8.6%: HR ave 131, mx 144: Power ave 378 (287-433), cad 61
Hill 7, 7 min 30 sec. up to my house from happy valley park. 1.2 miles, 540 ft ascent, grade 7.3% HR ave 142, mx 154, Power ave 345 (252-599) cad 70
Entire ride: Power ave 245 (0-717), HR ave 103, cad. 68
Zone Summary
1 = 71% (3:06)
2 = 12% (32')
3 = 7% (18')
4 = 5% (13')
5a= 3.5% (9')
5b/c = 1.5% (4')
Diet:
Breakfast: 2 wheat english muffins with honey, 1 vanilla yogurt
Lunch: Nutrition on ride, recovery drink after.
Dinner: Outback steakhouse with Rob and Erin P. 9 oz steak, mashed pot., salad. 2 beers. Some popcorn and pepsi during movie.
After movie, 1 beer and big piece of bread pudding.
