Greg Cross Initial Test Question

greeeeeeg

I did my 40 min bike test and 5k run test this week in week 1 of the off season testing program.  My avg heart rate on the run was 154 and my max during the test was 180.  

Under training zones do i need to enter my avg heart rate into the program or the max?  Assuming the max as the avg heart rate puts my zones really low.  

zwuba

Yes maximum is the way to go

Coach Patrick

Greg, not sure how your AHR for the 5k could be 154 but the max was 180...so you spent part of a 5k TT running at 120 beats per minute (aka walking pace?). Are you sure your AHR was just for the actual 5k interval? Anyway you could share that with us?

An alternative way to hack this is to enter your run TIME into the calculator..get your pace zones...then run some Z2 by pace to see what your HR normally is...that could help you do some better fuzzy math...

greeeeeeg

I'm assuming I need to somehow do some math over the course of the actual "5k" time only?  here are my splits/pace/etc. below.  Any help on entering these into the formula would be awesome!  

Splits	Time	Cumulative Time	Moving Time	Distance	Elev Gain	Elev Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence	Avg Vertical Oscillation	Avg Ground Contact Time	Avg Stride Length	Avg Temperature	Calories
1	8:26	8:26	8:28	1.00	3	7	8:26	8:28	7:35	128	138	156	160	10.6	282	1.22	78.2	--
2	8:04	16:30	8:04	1.00	0	3	8:04	8:04	7:08	143	153	160	180	10.3	273	1.25	77.7	--
3	6:48	23:18	6:48	1.00	0	3	6:48	6:48	6:38	166	170	168	178	10.2	237	1.41	79.3	--
4	6:52	30:10	6:52	1.00	0	3	6:52	6:52	6:37	171	174	168	172	10.3	238	1.40	80.6	--
5	6:54	37:04	6:55	1.00	0	3	6:54	6:55	6:34	176	180	168	174	10.3	240	1.39	83.8	--
6	8:53	45:57	8:54	1.00	0	3	8:53	8:54	7:03	152	177	156	166	10.4	285	1.16	83.9	--
7	8:39	54:36	8:39	1.00	0	3	8:39	8:39	8:01	151	160	156	160	10.8	281	1.19	90.6	--
8	5:23.1	59:59	5:22	0.66	3	0	8:13	8:11	7:59	155	160	156	160	10.9	274	1.25	87.4	--
Summary	1:00:01	1:00:01	1:00:02	7.66	7	26	7:50	7:51	6:34	154	180	160	180	10.5

greeeeeeg

I'm assuming I need to somehow do some math over the course of the actual "5k" time only?  here are my splits/pace/etc. below.  Any help on entering these into the formula would be awesome!  

Splits	Time	Cumulative Time	Moving Time	Distance	Elev Gain	Elev Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence	Avg Vertical Oscillation	Avg Ground Contact Time	Avg Stride Length	Avg Temperature	Calories
1	8:26	8:26	8:28	1.00	3	7	8:26	8:28	7:35	128	138	156	160	10.6	282	1.22	78.2	--
2	8:04	16:30	8:04	1.00	0	3	8:04	8:04	7:08	143	153	160	180	10.3	273	1.25	77.7	--
3	6:48	23:18	6:48	1.00	0	3	6:48	6:48	6:38	166	170	168	178	10.2	237	1.41	79.3	--
4	6:52	30:10	6:52	1.00	0	3	6:52	6:52	6:37	171	174	168	172	10.3	238	1.40	80.6	--
5	6:54	37:04	6:55	1.00	0	3	6:54	6:55	6:34	176	180	168	174	10.3	240	1.39	83.8	--
6	8:53	45:57	8:54	1.00	0	3	8:53	8:54	7:03	152	177	156	166	10.4	285	1.16	83.9	--
7	8:39	54:36	8:39	1.00	0	3	8:39	8:39	8:01	151	160	156	160	10.8	281	1.19	90.6	--
8	5:23.1	59:59	5:22	0.66	3	0	8:13	8:11	7:59	155	160	156	160	10.9	274	1.25	87.4	--
Summary	1:00:01	1:00:01	1:00:02	7.66	7	26	7:50	7:51	6:34	154	180	160	180	10.5

Coach Patrick

Greg, ideally you are able to capture just the 5k element of the test..this looks like the full workout. I can do some quick math on it...taking your moving time for what I assume it the test portion: 6:48 + 6:52 + 6:55 (which is 20:35), then I divided that by 3 to get your per mile average (6:51) and divide that by 10 to get your .1....which is 0:41, then I added that to your 3 mile time to get an estimated 5k of 21:16.

I added your AHR for each of those three laps as well, divided by 3 and got an AHR for the test of 171.

Then you can head to the calculator and follow these steps I outline in my video (link below). Good luck!

http://www.screencast.com/t/gTQ069tJ