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Daren's Micro Thread

Daren HopperDaren Hopper
in Coaching Forum 🧢

Patrick, I'm setting up the week of workouts. I did not do the bike test last week and 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.

Also a newby question... Do we create a new thread everytime we have a question or do you want us to keep adding on to a single thread?  If we add on to an existing one, how do we tag it so you know there is a new question?

 Thanks, Daren

Comments

  • Coach PatrickCoach Patrick
    Bike test stuff is in resources / wiki / bike. You want to keep the same thread; every time you post to it, it becomes "unread" and moves to the top so we are all set!!!
  • Daren HopperDaren Hopper
    Hey Patrick, Question on zones for workouts.
    today's workout was 2x ( 7' @ Z2 or 7:40 pace, 3' @ Z1 or 8:58 pace, 7' @ Z2 or 7:10 pace, 3' @ Z1 or 8:58 pace).
    I was close on Z1 and Z2, but opened it up on Z4. My pace turned out to be 6:34 for the first 7' and 6:09 for the second 7'. I don't know the science behind the workouts so I wanted to ask the pros and cons of pushing the upper limit of ability on the harder efforts. Am I doing myself harm or do people just not like pushing themselves that hard?
    Thanks in advance, Daren
  • Coach PatrickCoach Patrick
    D - first off, I don't actually see any Z4 work in that workout that you listed? That said, we usually like people to stick close to their zones because of the excessive fatigue that can be built by significantly overachieving. Remember, those zones were determined by how well you ran a 5K. It's not just some kind of wacky formula.

    So if your threshold pace is seven minute miles, and you can run both repeats at 6:50s, that's acceptable. Running the first one at six minute miles, and the second one at 6:37, is not.
  • Daren HopperDaren Hopper
    should be: 2x ( 7' @ Z2 or 7:40 pace, 3' @ Z1 or 8:58 pace, 7' @ Z4 or 7:10 pace, 3' @ Z1 or 8:58 pace).

    So today is MS: 4 x 800 (4') @ IP/z5/VeryHard. My z5 pace is 6:47 mile pace or 3:23 800 pace. I have done 800 repeats at sub 2:40 pace in the past. Do I run them at 3:23 Z5 or All out effort at around 2:40 pace?

    Thanks in advance. Daren
  • Coach PatrickCoach Patrick
    Got it! So there's clearly a disconnect between your 5k speed and your top end speed. So for you the 1 and 1.5 mile efforts will be crucial to bridging the gap. You can run the 800s faster than target pace but don't force it...would almost rather you run by feel then hit the lap button to see what you
    Just did vs pushing to a number on the dial!
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