Mid OS run test done! Went from a 22:22 test at the beginning of the OS to a 20:44 at the end of week 7. Similar conditions, almost threw up on the last little hill, had to fight a 'number 2' also. It's a new PR by 13 seconds, and gives me a VDOT going up by 4 points to 48 (already beating Coach P's prediction of 47). Will 2013 be the year I'll run a sub 20' 5km?
@ Ben...strong work! Yes, if you want to devote 4 weeks sometime to train for a quick 5k, you can go sub 20 for sure.
Hmm that would be fun, though I don't see it fit in my 2013 race schedule, which ends with IM Wisconsin and experience taught me I'm totally wiped out for a few months after every IM. And no time at the end of the OS either since I'm immediately jumping into HIM training mode for IM Cali 70.3 and IMSG 70.3.
New VDOT=50 (19:50 5K, 184lbs=Up 6 lbs since OS began)
New FTP=300W
New VO2=350W
Hit all of Rich's targets for OS...BUT also put on 6lbs eating too may cookies and drinking too many beers. Now for the back half of OS...hoping to stay healthy and take 6lbs back off...and get faster...?
Oh, and now need to learn swim much, much faster...that is my very weak link and I am a rock...back into the pool Jan1...
I'm a little slow posting my Week 8 testing results but better late than never. This is my first season in EN and I'm really excited about my performance improvement over the first 8 weeks. Shaved 36 secs off 5k (20:20 to 19:44) and added 0.4 mile to my bike distance.
Comments
Mid OS run test done! Went from a 22:22 test at the beginning of the OS to a 20:44 at the end of week 7. Similar conditions, almost threw up on the last little hill, had to fight a 'number 2' also. It's a new PR by 13 seconds, and gives me a VDOT going up by 4 points to 48 (already beating Coach P's prediction of 47). Will 2013 be the year I'll run a sub 20' 5km?
@ Ben...strong work! Yes, if you want to devote 4 weeks sometime to train for a quick 5k, you can go sub 20 for sure.
Hmm that would be fun, though I don't see it fit in my 2013 race schedule, which ends with IM Wisconsin and experience taught me I'm totally wiped out for a few months after every IM. And no time at the end of the OS either since I'm immediately jumping into HIM training mode for IM Cali 70.3 and IMSG 70.3.
Ok Week 8 Tests done:
New VDOT=50 (19:50 5K, 184lbs=Up 6 lbs since OS began)
New FTP=300W
New VO2=350W
Hit all of Rich's targets for OS...BUT also put on 6lbs eating too may cookies and drinking too many beers. Now for the back half of OS...hoping to stay healthy and take 6lbs back off...and get faster...?
Oh, and now need to learn swim much, much faster...that is my very weak link and I am a rock...back into the pool Jan1...
Work works!
par
Hi all,
I'm a little slow posting my Week 8 testing results but better late than never. This is my first season in EN and I'm really excited about my performance improvement over the first 8 weeks. Shaved 36 secs off 5k (20:20 to 19:44) and added 0.4 mile to my bike distance.
8 week Test Results:
40 Min TT Bike (on Trainer w/ TR):
age = 42
weight = 179
Avg HR = 155 (max = 171)
Distance = 12.61 miles
Avg Speed = 18.9 mph (max = 21.1)
Avg Cadence = 85
Virtual FTp (from TR): 274
5k Run On Treadmill at 2%:
Time: 19:44
vDot: 50.6
Avg HR = 137
Chad
FTP went from 215 to 247 (topped Coach R's target of 235 by a decent margin)
enjoy the coffee RnP and thanks for the motivation!!
btw-Coach P's card info in the spreadsheet wasn't working for me, so i re-loaded via the link in his signature block -- hopefully all went thru
FTP: 208
Wt: 166
W/kg: 2.8
VDot: 43
Age: 52
FTP: 225 to 248
VO2 Max: 278 to 302
Best I've ever felt going into the spring.
VDOT: My 5k race last Wed indicated that I haven't progressed at all. VDOT = 45.
Looking forward to the run focus, and we'll see what happens in my March 5k.
Gonna keep on workin'!
Matt Websters Run Test results:
Mile 1- 8:19, AVGHR: 173
Mile 2- 8:15, AVGHR: 179
Mile 3- 8:12, AVGHR: 183
Total time: 25:30.
Total AVGHR: 178
Here we go....
Age: 44, Weight 187, w/kg: 4.07 ,Vo2: 345w, FTP: 295w, 5 km Run: 21:18, vdot: 46,
First time with this and trying out Trainerroad. I hope this is right....