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Daren Hopper ' s micro thread

Daren HopperDaren Hopper
in Coaching Forum 🧢
Ran half marathon today 4/21/14. 1:35, 7:18 pace. Sub 7 pace out with a tail wind, and over 7 pace back with a head wind. Can this work as a run test? Do you guys want to know about results? Are we supposed to log them somewhere? Thanks, Daren

Comments

  • Coach PatrickCoach Patrick
    Daren - congratulations! Yes you can certainly use it as a run test, simply input the distance and time into the calculator under the training section and it will calculate your zones. This close to the race season, we prefer half marathon versus just a 5K.

    While we don't log your results, we love to hear about them and often share them with the Team and our Facebook community.

    You can post it to the dashboard and we'll pick it up and run with it.
  • Daren HopperDaren Hopper
    Patrick, I'm setting up the week of workouts. I did not do the bike test, but can't find a reference on the site that shows how to do the bike zone test. I only have HR monitor (Not power). Can you point me in the right direction? Wednesday is my bike day. So I was thinking about swapping Wed workout for a zone test. Let me know. Thanks, Daren
  • Coach PatrickCoach Patrick
    I think your plan is fine. You can find information on the bike test I going to resources/wiki/bike – that page has information on the test including a video.
  • Daren HopperDaren Hopper
    Just finished week 5 Sunday wo. Loved it! Question: I sustained mid 15th HR. Got to 16th occasionally. I run in 160s and 170s. But felt like I don't have the leg power to get 1:30 in while at 170s. Is that normal? What is race HR goals or target?
  • Daren HopperDaren Hopper
    150s HR and 160s HR on that previous post. Dang auto correct!
  • Daren HopperDaren Hopper
    Patrick. Swim question: 3 x 100 (20") Descend to T-pace minus 3". is an excerpt from one of this week's swim workouts. Being a beginner swimmer, How do I figure out my T pace. My 200 relaxed good form time is 2:05 right now. Thanks, Daren
  • Daren HopperDaren Hopper
    I figured out the Swim questions via Wiki. FYI - I'm 2:05 at 100 yards not 200. Thanks, Daren
  • Daren HopperDaren Hopper
    Just curious on the coding on the workouts: My Sat and Sun run wo are exactly the same. But Sat has a triangle with a "M" in it. Sun has a triangle with a "L" in it. Is that supposed to mean something? Thanks, Daren

  • Coach PatrickCoach Patrick
    M = medium importance; L = low (can be skipped ).

    You can do a 10 x 100 test on 10 seconds rest any time!!! :)

    Finally I don't know what you mean by sustaining 1:30 while in 170s....can you plse clarify?
  • Daren HopperDaren Hopper
    Thanks for the response, Patrick. I sent the HR post from my phone. Sorry for the confusion.

    I was trying to say: When I run, my HR routinely is in the range of 160s and 170s. When I race or do repeats where the effort level is 95% to 100%, my running HR will be in the 180s. When I bike, I have a hard time getting my HR into the 160s. Even when I do repeats at 95% to 100%, my HR stays in the 160s. But I feel like I couldn't pedal any harder or faster. I just find it a bit strange that the two disciplines return two different HR maximums.

    I have since concluded, that I need to have less resistance (easier gear) and more rpms to get my HR higher. I'm under the assumption that more resistance is hard on the legs, but not on the lungs or HR. I'm just trying find a good training balance. Power and low HR or rpm and high HR.

    Any suggestions?
  • Coach PatrickCoach Patrick
    Got it. Here's the deal - biking is non-weight bearing so HR is always 10-15 beats lower than run. If your run threshold hr is 170...your bike is most likely between 155-160 (for example). This is why we do separate bike and run tests. :-)
  • Daren HopperDaren Hopper
    Swim test results. I did a lake swim for the test. 1056 yards plus my zigzagging each way. I did 21 minutes out, and 19 minutes back. How would you extrapolate my T pace?
  • Coach PatrickCoach Patrick
    Daren are you sure that's right? That means it took you 4 minutes per 100, or a minute to swim from one end of a 25-yard pool to the other.
    Is that consistent with other swim times?
  • Daren HopperDaren Hopper
    I figure 50.28 yards per minute (21/1056) out and 55.57 yards per minute (19/1056) back. It was 1056 yards or .6 miles each way. Am I figuring it wrong?

    Also, I did the bike test yesterday. 40 minutes full out after 20 minute warm up. Couldn't have done another 5 minutes. Heart rates results: 123 min, 148 avg, 158 max. I did this on a stationary bike in a gym. I did a 60 mile ride of the Lake Stevens HIM bike course on Sunday and My HR was consistently in the 150s. And I didn't feel like this was all out. So for whatever reason my heart rate outdoors is higher. I'm thinking of doing another HR bike test outdoors. How do I use the indoor HR for future indoor workouts?

    Thanks for the input! Daren
  • Coach PatrickCoach Patrick
    Daren - okay much better. When you said 1056 yards I thought that was for the complete out and back not that you were giving me half the distance for the full work out!

    I would use it keep pace of two minutes per 100 that should be your target.

    Yes your heart rate indoors and outdoors is very different. Outdoors you are dealing with temperature changes, terrain changes and much more. Indoors is very focused and specific.

    You can certainly calculate your zones using the 148 heart rate, and those zones are for your indoor workouts. I would suggest that you bumped them up by about 10 beats across the board for outdoor riding. So your average outside probably would've been closer to 160. Still an outdoor test is recommended for specifics.
  • Daren HopperDaren Hopper
    Hello Patrick,
    I don't understand the swim workout below. Can you explain it in a different way?

    MS: Position Progression: 8 x {2 x 50 (15")}. Each set of two 50's is a Step in Position Progression. 2 x 50 (15") Swim Golf Propulsion Progression: 5 x {2 x 50 (15")}. Each set of two 50's is a Step in the Propulsion Progression 100 easy 2 x 50 (15") Swim Golf. 6 x 50 (20") as 25 Strong, 25 Easy

    Thanks, Daren
  • Coach PatrickCoach Patrick
    Sure! There's a swim Ebook you need to know/shave so you know what the Position and Propulsion progressions are as they aren't broken down here. There are 8 position and 5 propulsion steps, and when you do the 8x or 5x sessions you are walking through those elements.

    MS:
    Position Progression: 8 x {2 x 50 (15")}. Each set of two 50's is a Step in Position Progression.
    2 x 50 (15") Swim Golf
    Propulsion Progression: 5 x {2 x 50 (15")}. Each set of two 50's is a Step in the Propulsion Progression
    100 easy
    2 x 50 (15") Swim Golf.
    6 x 50 (20") as 25 Strong, 25 Easy
  • Daren HopperDaren Hopper
    Got it! I've studied it. We'll see if I can recreate it in the pool!?!? Thank you, Daren
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