Sunday, January 14, 2007
weekend action
This weekend was tough due to the weather. Besides football and movies, i did manage to get some workouts in. I am still getting over some soreness in my kneecap area (mainly right knee).
Yesterday i rode the trainer for 3hrs with an avg hr of 117. My goal was to ride steady and increase my effort every hour. the first hr my hr avg was 107, the 2nd hr at 117, and the 3rd hr at 124 (spent some time in the low 130s). did a good job of getting gels, bar and a bananna for nutrition but i didnt do a good job on the fluids (48ozs). i could have taken in more fluids but i didnt want to keep stoppping for pee breaks. legs felt good afterwards but by the end of the night they were tired.
Today was a 57min run at town lake with an avg hr of 146. It was quite wet so i had to do some puddle dodging and watch my step in a few areas as not to wipe out in mud. I ran to first lap at a steady pace of 7:30 for a 30min split and an avg hr of 139. The second lap i wanted to push it hard to gauge my lactate threshold. this test was a bit longer than the normal one but i wanted to do an 8mile run so i needed to make it work. The 2nd lap was at 27min which was a 6:45 pace. my Hr avg for the second lap was 154 (got up in the 160s). The 2nd lap felt good but there were some times my stomach was upset due to my lunch not being completely settled. I was happy with the effort and in better conditions i could probably hold a faster pace for the same distance. After the run i worked in a core session.
Yesterday i rode the trainer for 3hrs with an avg hr of 117. My goal was to ride steady and increase my effort every hour. the first hr my hr avg was 107, the 2nd hr at 117, and the 3rd hr at 124 (spent some time in the low 130s). did a good job of getting gels, bar and a bananna for nutrition but i didnt do a good job on the fluids (48ozs). i could have taken in more fluids but i didnt want to keep stoppping for pee breaks. legs felt good afterwards but by the end of the night they were tired.
Today was a 57min run at town lake with an avg hr of 146. It was quite wet so i had to do some puddle dodging and watch my step in a few areas as not to wipe out in mud. I ran to first lap at a steady pace of 7:30 for a 30min split and an avg hr of 139. The second lap i wanted to push it hard to gauge my lactate threshold. this test was a bit longer than the normal one but i wanted to do an 8mile run so i needed to make it work. The 2nd lap was at 27min which was a 6:45 pace. my Hr avg for the second lap was 154 (got up in the 160s). The 2nd lap felt good but there were some times my stomach was upset due to my lunch not being completely settled. I was happy with the effort and in better conditions i could probably hold a faster pace for the same distance. After the run i worked in a core session.
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