Sunday, October 15, 2006
Good News and Bad News
The Bad News: 6.5 earthquake this morning while I was grocery shopping. Felt a little like Bruce Willis in "Die Hard" sprinting through the store dodging flying cans and debree.
The Good News: My legs felt great today on the ride.
65 miles: 3:50
5 X 10 min. intervals. 20-25 mph dead on head wind coming back to Kona on the hwy.
Did 4 intervals IM pace or a little faster (using Power only) and 5th pretty hard. 5 min easy spin to circle back for Ann between each. All were against the wind.
1 = 210 Watts, 21.7 mph (flat and down)
2 = 230 Watts, 20.9 mph (flat mostly)
3 = 230 Watts, 16.9 mph (uphill mostly)
4 = 240 Watts, 17.9 (flat and up)
5 = 350 Watts, 20.5 (flat and up)
Hamstring pain free whole ride except final minute or so of the 5th interval. Then pain free for the entire cool down. Ann felt good too, and go a good taste of what the wind is like here as she ave 15-16 mph on the intervals. Today felt like 2004. However, at 200-230 Watts, I felt totally fresh for each interval.
Friday, Arrived in Kona, ran 5.5 miles in 42 minutes at 3pm. HR zone 2, about 10 beats higher than I at home running 7:30 pace, as well as here in 2005, but in 2004 my HR at this pace was in zone 4. So, I am probably 80% adapted already, thanks to the sauna training. After run, 15 min at 190 degrees in Sauna. Then a recovery drink.
Saturday: Morning swim on course with Ann, Becky, Scott and Sarah McMillan. Swam 40 minutes. 8-10 foot swells. Swim was a little tough coming back. Never felt like we were with the current. In Afternoon, 4pm, run 72 minutes, 9+ miles. Ran 1.5 at 9:20 pace with Ann to warm up, then next 3 in 7:35 in high zone 1 HR. Then next 3 in 7:15 and HR in high zone 3. Then cool down 2 miles. HR back in zone 1 within 2 minutes of slowing to 8:30 pace.
The Good News: My legs felt great today on the ride.
65 miles: 3:50
5 X 10 min. intervals. 20-25 mph dead on head wind coming back to Kona on the hwy.
Did 4 intervals IM pace or a little faster (using Power only) and 5th pretty hard. 5 min easy spin to circle back for Ann between each. All were against the wind.
1 = 210 Watts, 21.7 mph (flat and down)
2 = 230 Watts, 20.9 mph (flat mostly)
3 = 230 Watts, 16.9 mph (uphill mostly)
4 = 240 Watts, 17.9 (flat and up)
5 = 350 Watts, 20.5 (flat and up)
Hamstring pain free whole ride except final minute or so of the 5th interval. Then pain free for the entire cool down. Ann felt good too, and go a good taste of what the wind is like here as she ave 15-16 mph on the intervals. Today felt like 2004. However, at 200-230 Watts, I felt totally fresh for each interval.
Friday, Arrived in Kona, ran 5.5 miles in 42 minutes at 3pm. HR zone 2, about 10 beats higher than I at home running 7:30 pace, as well as here in 2005, but in 2004 my HR at this pace was in zone 4. So, I am probably 80% adapted already, thanks to the sauna training. After run, 15 min at 190 degrees in Sauna. Then a recovery drink.
Saturday: Morning swim on course with Ann, Becky, Scott and Sarah McMillan. Swam 40 minutes. 8-10 foot swells. Swim was a little tough coming back. Never felt like we were with the current. In Afternoon, 4pm, run 72 minutes, 9+ miles. Ran 1.5 at 9:20 pace with Ann to warm up, then next 3 in 7:35 in high zone 1 HR. Then next 3 in 7:15 and HR in high zone 3. Then cool down 2 miles. HR back in zone 1 within 2 minutes of slowing to 8:30 pace.
