Saturday, September 30, 2006
Bike 66
Workout Summary: 66 miles (4:05, 6200 ft ascent)
Bike with Grant and Gant. Nice ride. Really only worked hard up the 1400 ft ascent of Bald peak. This is a good sustained climb.
Bald peak: 23 min, ave HR 138, mx 154: Power ave 348, max 569
Entire ride, Power ave 201. max 889
power 5 min. peak 372
power 30 min. peak 300
Felt ok on this ride. Nice and smooth with a sustained effort thrown in. Legs feel pleasantly fatigued but were there when I wanted power. I feel like I have good strength, just need a little more time to recover from thursday's hill run. Tomarrow I should feel ok. Plan is to do a short run followed by around 100 miles. After 40, we will do some mixed intervals. Probably some IM pace intervals of 45 min X2, some faster intervals, 2 X 15, and some at 5 min.
We'll play in by feel. I will not overtrain. (too much)
Breakfast: 3 small pancakes and cinnamon roll before ride. small coffee. On ride, typical carbs, starting at 1 hour. Recovery drink after ride. Small coffee for drive home.
Dinner:
Bike with Grant and Gant. Nice ride. Really only worked hard up the 1400 ft ascent of Bald peak. This is a good sustained climb.
Bald peak: 23 min, ave HR 138, mx 154: Power ave 348, max 569
Entire ride, Power ave 201. max 889
power 5 min. peak 372
power 30 min. peak 300
Felt ok on this ride. Nice and smooth with a sustained effort thrown in. Legs feel pleasantly fatigued but were there when I wanted power. I feel like I have good strength, just need a little more time to recover from thursday's hill run. Tomarrow I should feel ok. Plan is to do a short run followed by around 100 miles. After 40, we will do some mixed intervals. Probably some IM pace intervals of 45 min X2, some faster intervals, 2 X 15, and some at 5 min.
We'll play in by feel. I will not overtrain. (too much)
Breakfast: 3 small pancakes and cinnamon roll before ride. small coffee. On ride, typical carbs, starting at 1 hour. Recovery drink after ride. Small coffee for drive home.
Dinner:
