Wednesday, September 27, 2006
Run 8/Bike 25
Workout Summary: Run 8 in a.m. (65')/Bike 25 (1:40)in p.m.
6 am: Run 65 minutes, 8+ miles. easy on hills. Total ascent 1080 ft. Finished run with 408 stairs up to the neighborhood.
Zone Summary:
1 = 66% (43')
2 = 23% (15')
3 = 8% (5')
4 = 2% (1'20")
5 = 1% (40")
*Pretty much stayed in zones 2and 3 on the hills. The final 100 ft or so of stairs put me into the higher zones.
p.m.: Bike easy 25 miles. Had a brief thought of some spinervals, but legs feel a little too sluggish. Power around 110-130 for ride. easy...easy
Breakfast:
Recovery drink after run: 80 g maltodextrin + 25 g protein, water
Lunch: Baja fresh chicken/rice bowl with black beans, diet shasta
Afternoon: non-fat latte
Ride: cliff lemon bar
Dinner: pasta with marinara sauce, 2 slices wheat bread. 1 beer
6 am: Run 65 minutes, 8+ miles. easy on hills. Total ascent 1080 ft. Finished run with 408 stairs up to the neighborhood.
Zone Summary:
1 = 66% (43')
2 = 23% (15')
3 = 8% (5')
4 = 2% (1'20")
5 = 1% (40")
*Pretty much stayed in zones 2and 3 on the hills. The final 100 ft or so of stairs put me into the higher zones.
p.m.: Bike easy 25 miles. Had a brief thought of some spinervals, but legs feel a little too sluggish. Power around 110-130 for ride. easy...easy
Breakfast:
Recovery drink after run: 80 g maltodextrin + 25 g protein, water
Lunch: Baja fresh chicken/rice bowl with black beans, diet shasta
Afternoon: non-fat latte
Ride: cliff lemon bar
Dinner: pasta with marinara sauce, 2 slices wheat bread. 1 beer
