Tuesday, October 10, 2006
Bike 20/run 4
Bike 68 min on trainer, then run 4 easy. Trainer session was a tough one. Multiple mix of short spinervals.
Set 1 = 7 X 2 min 90% max effort with 1 min rest between
Set 2 = 3 X 2 min alternating 30 seconds of steady state and 30 seconds max effort
Set 3 = 5 X 1 min max effort with 30 seconds rest between. This one was a bitch.
5 min easy spinning between each set. 15 min wu and 5 min cd.
Set 1, 7 X 2 min
1 = Ave Power 316 (range 290-344)/HR ave 104, max 112/Cadence ave 93
2 = 329 (275-350)/HR 110, 122/cad. 89
3 = 329 (298-351)/HR 118, 129/cad. 90
4 = 325 (284-355)/HR 119, 132/cad 90
5 = 354 (315-377)/HR 127, 138/cad 89
6 = 362 (354-377)/HR 132-144/cad 91
7 = 370 (328-408)/HR 135, 144/ cad 92
Set 2, 3 X 2 min with alternating 30 second efforts
1 = Ave power each 30 sec. block = 273/412/266/429: ave for enitre 2 min. 340/HR ave 139
2 = 270/446/253/461: ave for entire 2 min. 369/HR ave 144
3 = 284/453/240/493: ave for entire 2 min. 363/HR ave 145 (zone 5)
Set 3, 5 X 1 min max efforts with 30 sec. rest. This is where I got nauseated.
1 = Ave power 369 (333-409)/HR ave 122, max 131/cad 99
2 = 401 (370-430)/HR ave 134, 141/cad 95
3 = 418 (394-454)/HR ave 139, 146/cad 97
4 = 418 (395-435)/HR ave 144, 151 (zone 5c)/cad 98
5 = 463 (434-509)/HR ave 149, 156 (near max HR)/cad 89
HR zone summary for entire spin
1= 61%, 41'
2 = 10%, 8'
3 = 9%, 6'
4 = 14%, 10'
5 = 4%, 3'
Then 10 min transiton to run 4 miles in 32 min. easy, zone 1 entire run. This felt like I was nearly walking.
Sauna training after, 190 degrees 15 minutes. HR getting in 65 bpm, up until 12 min HR under 80, final 3 min HR raised to 110.
*This was a good spin and run combo. Very intense short intervals.
Thursday's spin will increase intervals to 3 X 7 min with 3 min rest and lower power. Will also do a 12 min steady power interval alternating cadence from 85-100 every 2 minutes while maintaining the same power.
Final key ride will be outdoors saturday in Kona, aroun 60-70 miles. Will further extend intervals to 3 X 10 min and olympic pace, probably around 280-300 watts. Full recovery. May do 6-8 X 30 second intervals too, depending on legs. This will be the final intense workout.
Diet:
Breakfast: egg-beater omelet with ham, vegies, light swiss cheese. small coffee
Lunch: turkey and swiss on wheat, cup of chili, water
Afternoon: small coffee, hot tea, and a cliff protein bar
Dinner: 8 oz Ahi tuna with black beans and rice. 3 boneless bbq chicken wings. 1 beer.
Set 1 = 7 X 2 min 90% max effort with 1 min rest between
Set 2 = 3 X 2 min alternating 30 seconds of steady state and 30 seconds max effort
Set 3 = 5 X 1 min max effort with 30 seconds rest between. This one was a bitch.
5 min easy spinning between each set. 15 min wu and 5 min cd.
Set 1, 7 X 2 min
1 = Ave Power 316 (range 290-344)/HR ave 104, max 112/Cadence ave 93
2 = 329 (275-350)/HR 110, 122/cad. 89
3 = 329 (298-351)/HR 118, 129/cad. 90
4 = 325 (284-355)/HR 119, 132/cad 90
5 = 354 (315-377)/HR 127, 138/cad 89
6 = 362 (354-377)/HR 132-144/cad 91
7 = 370 (328-408)/HR 135, 144/ cad 92
Set 2, 3 X 2 min with alternating 30 second efforts
1 = Ave power each 30 sec. block = 273/412/266/429: ave for enitre 2 min. 340/HR ave 139
2 = 270/446/253/461: ave for entire 2 min. 369/HR ave 144
3 = 284/453/240/493: ave for entire 2 min. 363/HR ave 145 (zone 5)
Set 3, 5 X 1 min max efforts with 30 sec. rest. This is where I got nauseated.
1 = Ave power 369 (333-409)/HR ave 122, max 131/cad 99
2 = 401 (370-430)/HR ave 134, 141/cad 95
3 = 418 (394-454)/HR ave 139, 146/cad 97
4 = 418 (395-435)/HR ave 144, 151 (zone 5c)/cad 98
5 = 463 (434-509)/HR ave 149, 156 (near max HR)/cad 89
HR zone summary for entire spin
1= 61%, 41'
2 = 10%, 8'
3 = 9%, 6'
4 = 14%, 10'
5 = 4%, 3'
Then 10 min transiton to run 4 miles in 32 min. easy, zone 1 entire run. This felt like I was nearly walking.
Sauna training after, 190 degrees 15 minutes. HR getting in 65 bpm, up until 12 min HR under 80, final 3 min HR raised to 110.
*This was a good spin and run combo. Very intense short intervals.
Thursday's spin will increase intervals to 3 X 7 min with 3 min rest and lower power. Will also do a 12 min steady power interval alternating cadence from 85-100 every 2 minutes while maintaining the same power.
Final key ride will be outdoors saturday in Kona, aroun 60-70 miles. Will further extend intervals to 3 X 10 min and olympic pace, probably around 280-300 watts. Full recovery. May do 6-8 X 30 second intervals too, depending on legs. This will be the final intense workout.
Diet:
Breakfast: egg-beater omelet with ham, vegies, light swiss cheese. small coffee
Lunch: turkey and swiss on wheat, cup of chili, water
Afternoon: small coffee, hot tea, and a cliff protein bar
Dinner: 8 oz Ahi tuna with black beans and rice. 3 boneless bbq chicken wings. 1 beer.
