Thursday, September 21, 2006
Run 6.5/Swim 3000
Workout Summary Run 6.5 (47')/Swim 3000 (53')
Run on Treadmill
2 miles in 15' in zone 1, then increase to 7min pace for miles 3-4 and 6:30 pace for miles 5-6. Cool down 4 min at 8 min pace. Goal was to spend about 1/2 the run in high zone run and the other 1/2 into zones 2-4
Zone Summary:
1 = 44% (21')
2 = 26% (12' 30")
3 = 7% (3'30")
4 = 21% (10')
Swim after. 500 free wu in 7:30
5 X 200/35, did 3 in 2:44 and 2 in 2:45
2 min rest and stretch
10 X 100/25: PR set: 1 in 1:16, 2 in 1:18, 2 in 1:19, 5 in 1:17
500 pull cd in 7:30
*These 100's were tough.
diet:
Breakfast: 2 vanilla yogurts, 1 cliff bar, caffeine free tea and cup of coffee
Lunch: Turkey and swiss on wheat w/ mustard. 2 ox bag kettle chips, 1 apple, diet shasta
Afternoon: 1 whole grain "breakfast bar" and a med. chai tea latte
Dinner: Sushi: couple of tuna/salmon rolls, miso soup, 2 beers.
Run on Treadmill
2 miles in 15' in zone 1, then increase to 7min pace for miles 3-4 and 6:30 pace for miles 5-6. Cool down 4 min at 8 min pace. Goal was to spend about 1/2 the run in high zone run and the other 1/2 into zones 2-4
Zone Summary:
1 = 44% (21')
2 = 26% (12' 30")
3 = 7% (3'30")
4 = 21% (10')
Swim after. 500 free wu in 7:30
5 X 200/35, did 3 in 2:44 and 2 in 2:45
2 min rest and stretch
10 X 100/25: PR set: 1 in 1:16, 2 in 1:18, 2 in 1:19, 5 in 1:17
500 pull cd in 7:30
*These 100's were tough.
diet:
Breakfast: 2 vanilla yogurts, 1 cliff bar, caffeine free tea and cup of coffee
Lunch: Turkey and swiss on wheat w/ mustard. 2 ox bag kettle chips, 1 apple, diet shasta
Afternoon: 1 whole grain "breakfast bar" and a med. chai tea latte
Dinner: Sushi: couple of tuna/salmon rolls, miso soup, 2 beers.
