Wednesday, October 11, 2006
Morning Run 4/Afternoon Hill repeats
Workout summary: Run 4 am (28') / pm Run Hills, 6+ miles (50')
6:30 am, run 4 on TM.
First mile 7:30, 2nd in 7, 3rd in 6:30. HR climbed to top of zone 4 toward the end of third mile so I backed off to 7 min pace for final mile, which brough HR do low zone 4 (145).
Zone Summary
1 = 33% (9')
2 = 19% (6')
3 = 11% (3')
4 = 36% (10')
*This is a little high for this pace, about 10 beats. I must not be recovered from last nights spin.
Left hamstring tight toward end of run. Did 4 X 10 hamstring curls after, lagging with leg extended to let hamstring stretch. Only used 12 lbs per leg. Then stretched for about 10 min. Spent the last few minutes in the hot tub.
5:30 pm: Last year on this day out from Kona, I did 6 X 600 repeats on the track. I would rather slow down the pace to protect hamstring, while still achieving high HR zones. So, I decided to run about the same amount of time per interval as last year, but do them uphill to slow down my pace.
2 mile wu 16' and mile cd in 9
6 X 2 min. uphill repeats
1 = 2:10/HR ave 122, max 133
2 = 2:05/130, 140
3 = 2:04/131, 143
4 = 2:01/137, 149
5 = 1:58/138, 154
6 = 1:54/138, 157
Zone Summary for core 25 minute workout
1 = 48% (12')
2 = 16% (4')
3 = 15% (3' 30")
4 = 10% (2' 30")
5a = 8% (2')
5b = 3% (1')
*Legs sluggish on the first 3 but final 3 got HR up into zone 5 during intervals, and felt like I had the strength to work pretty hard. Left Hamstring pretty sore during cool down. I may not spin on the bike tomarrow. We'll see.
Diet:
Breakfast: hot oat cereal w/ bwn sugar, small coffee
Lunch: Vegi wrap, 2 oz kettle chips, 1 apple, water
Afternoon: non fat latte, 1 apple, 2 oz bag pretzels
Dinner: 6 oz chicken breast, heaping portion, 2-3 cups of rice a roni. Diet shasta
6:30 am, run 4 on TM.
First mile 7:30, 2nd in 7, 3rd in 6:30. HR climbed to top of zone 4 toward the end of third mile so I backed off to 7 min pace for final mile, which brough HR do low zone 4 (145).
Zone Summary
1 = 33% (9')
2 = 19% (6')
3 = 11% (3')
4 = 36% (10')
*This is a little high for this pace, about 10 beats. I must not be recovered from last nights spin.
Left hamstring tight toward end of run. Did 4 X 10 hamstring curls after, lagging with leg extended to let hamstring stretch. Only used 12 lbs per leg. Then stretched for about 10 min. Spent the last few minutes in the hot tub.
5:30 pm: Last year on this day out from Kona, I did 6 X 600 repeats on the track. I would rather slow down the pace to protect hamstring, while still achieving high HR zones. So, I decided to run about the same amount of time per interval as last year, but do them uphill to slow down my pace.
2 mile wu 16' and mile cd in 9
6 X 2 min. uphill repeats
1 = 2:10/HR ave 122, max 133
2 = 2:05/130, 140
3 = 2:04/131, 143
4 = 2:01/137, 149
5 = 1:58/138, 154
6 = 1:54/138, 157
Zone Summary for core 25 minute workout
1 = 48% (12')
2 = 16% (4')
3 = 15% (3' 30")
4 = 10% (2' 30")
5a = 8% (2')
5b = 3% (1')
*Legs sluggish on the first 3 but final 3 got HR up into zone 5 during intervals, and felt like I had the strength to work pretty hard. Left Hamstring pretty sore during cool down. I may not spin on the bike tomarrow. We'll see.
Diet:
Breakfast: hot oat cereal w/ bwn sugar, small coffee
Lunch: Vegi wrap, 2 oz kettle chips, 1 apple, water
Afternoon: non fat latte, 1 apple, 2 oz bag pretzels
Dinner: 6 oz chicken breast, heaping portion, 2-3 cups of rice a roni. Diet shasta
