Thursday, September 28, 2006
Swim 3200/ Run 12.5 Hills
Workout Summary: Swim 3200 (53')/ Run 12.5 (1:45, 2960 ft ascent)
6 p.m.: Run Hills. 4 X 1.5 mile uphill repeats with equal jog back down for recovery. From 92nd ave and Johnson creek to top of Mt Scott. This workout, esp the 4th interval, was extreme. Total ascent 2960 ft (each hill repeat 740 ft ascent over 1.5 miles)
To put it into perspective, Ann and I did uphill intervals up to the top of Pilot Butte in Bend during our big week earlier this month. We did 3, and each one was a mile and 450 ft ascent, and each around 9-9:30/ mile pace.
First 2 were steady but hard. Third was much more effort as I pushed up the three 14% grade segments very hard. I did the 4th in the dark. Pushed from the start, getting into zone 5 within 1 minute. Then tried to hold high as possible for the next 11 minutes. This was brutal. Druel, dizziness, nausea. At the top, nearly collapsed but made it. Some blurred vision jogging on the way home but happy otherwise. Vision cleared up after an hour or so. Extreme hills are challenging. They instill commitment. You learn to overcome barriers. At that point when you dont think you can push on, the point where you nearly lose control, you push harder, to exhaustion. This is the moment the adaptation occurs. This is when you get stronger.
1 = 12:00, HR ave 146/ mx 150 (zone 4/zone 5), rest 12:00
2 = 12:00, HR ave 144, mx 156, rest 12:00
3 = 11:45, HR ave 147, mx 157, rest 10:30
4 = 11:45, HR ave 150/mx 160
Came down a bit faster, about 7 min pace on final rest.
Zone Summary:
1 = 55 % (58')
2 = 3% (3')
3 = 3% (3')
4 = 14% (15')
5a = 13% (14')
5b = 12% (12')
*41 minutes in zone 4 and above. 26' in zone 5 is about as hard as I can run.
6:45 am: swim 3200
500 pull wu in 7:35
2 sets of 3 X 200 and 4 X 100, 30 sec. rest between all. Goal to neg. split second set.
Set 1
All 200's in 2:54, 3 100's in 1:20 and 1 in 1:21
1 min rest between sets
Set 2
200's in 2:46,2:46,2:44, 100's in 1:20,1:20, 1:18, 1:17
1 min rest
500 free in 7:02
200 pull cd.
Diet:
Breakfast: 2 hard-boiled eggs, 1.5 cups hot oats with brown sugar. Med. coffee with 1/2 decaf.
Lunch: baked potato with dice ham and vegies, a tbs of sour cream. diet sierra mist, hot tea
Afternoon: non-fat latte and 1 banana
Dinner: small bite of steak, about 2 cups rice, sliced tomatoes. Water. About a cup of low fat ice cream before bed. Nauseated the rest of the night.
6 p.m.: Run Hills. 4 X 1.5 mile uphill repeats with equal jog back down for recovery. From 92nd ave and Johnson creek to top of Mt Scott. This workout, esp the 4th interval, was extreme. Total ascent 2960 ft (each hill repeat 740 ft ascent over 1.5 miles)
To put it into perspective, Ann and I did uphill intervals up to the top of Pilot Butte in Bend during our big week earlier this month. We did 3, and each one was a mile and 450 ft ascent, and each around 9-9:30/ mile pace.
First 2 were steady but hard. Third was much more effort as I pushed up the three 14% grade segments very hard. I did the 4th in the dark. Pushed from the start, getting into zone 5 within 1 minute. Then tried to hold high as possible for the next 11 minutes. This was brutal. Druel, dizziness, nausea. At the top, nearly collapsed but made it. Some blurred vision jogging on the way home but happy otherwise. Vision cleared up after an hour or so. Extreme hills are challenging. They instill commitment. You learn to overcome barriers. At that point when you dont think you can push on, the point where you nearly lose control, you push harder, to exhaustion. This is the moment the adaptation occurs. This is when you get stronger.
1 = 12:00, HR ave 146/ mx 150 (zone 4/zone 5), rest 12:00
2 = 12:00, HR ave 144, mx 156, rest 12:00
3 = 11:45, HR ave 147, mx 157, rest 10:30
4 = 11:45, HR ave 150/mx 160
Came down a bit faster, about 7 min pace on final rest.
Zone Summary:
1 = 55 % (58')
2 = 3% (3')
3 = 3% (3')
4 = 14% (15')
5a = 13% (14')
5b = 12% (12')
*41 minutes in zone 4 and above. 26' in zone 5 is about as hard as I can run.
6:45 am: swim 3200
500 pull wu in 7:35
2 sets of 3 X 200 and 4 X 100, 30 sec. rest between all. Goal to neg. split second set.
Set 1
All 200's in 2:54, 3 100's in 1:20 and 1 in 1:21
1 min rest between sets
Set 2
200's in 2:46,2:46,2:44, 100's in 1:20,1:20, 1:18, 1:17
1 min rest
500 free in 7:02
200 pull cd.
Diet:
Breakfast: 2 hard-boiled eggs, 1.5 cups hot oats with brown sugar. Med. coffee with 1/2 decaf.
Lunch: baked potato with dice ham and vegies, a tbs of sour cream. diet sierra mist, hot tea
Afternoon: non-fat latte and 1 banana
Dinner: small bite of steak, about 2 cups rice, sliced tomatoes. Water. About a cup of low fat ice cream before bed. Nauseated the rest of the night.
