Week 8 - Testing...Testing...1-2-3...Testing
Alright y'all (like that Kristen? that's for you) let's get our heads in this game and put our legs to the test. Here's to feeling strong, getting our butts kicked a little, and posting some strong numbers....
We're in this together, team!
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Hey Olivia....I did a 5K yesterday with my daughter. While my vdot is probably still the lowest in the haus I improved by over 2 minutes per mile over the initial test and my vdot went from 22 to 28. I'm hoping to be substantially over 30 by 70.3 Oschner.
My husband is a true EN convert. He was initially reluctant for me to spend the money because of the dismal results I had in the past with a coach who couldn't quite grasp that I am an age group and a slow one at that instead of an elite athlete. He is truly convinced that pacing and power are the way to train.
I'm so happy with my improvement and to make it even better.....I did the initial test on a flat track and yesterday's 5K was on a VERY VERY rolling golf cart path.
Can't wait to hear how everyone else does!!!! Tomorrow...the bike...I really can't wait to see how I do since my first test was not with the PT.
Congrats Sheryl, a 6 vdot point increase in 8 weeks is something to be very proud of no matter what your vdot is.
Thanks much!
I hope everyone else follows Sheryl’s lead and crushes their tests. In the Data Tool, make sure you join the October Outseason Group as well as any groups for races you are planning. Have a great week!!!
Tom!! So good to see you here!! You're here, you're here!! How's the water recovery effort? Hope things are progressing and moving along with it.
Let's see those numbers!!
Good job you!!! You guys set my bar so high.... Sounds like a good day in the cave.
I survived as well. FTP up 9 points to 269 (from 260). This is my highest ever FTP since starting with EN so I'm happy
.
My first 20' interval was 270 PNorm, 2nd was 272 so good pacing. I did an out and back on a bike path nearby which has a couple of tunnels and tight turns so that's the reason for the drop in power you see in the chart below.
Way to crush it Fred! I am happy with my test as well. 5 points up from my previous high.
Today:
FTP=228
1st interval, NP 228
2nd interval, NP 231
8 weeks ago:
FTP=200
1st interval, NP 203
2nd interval, NP 201
Back in May:
FTP=223
OK from May to October 5th I did not use a power meter. Very minimal road biking. When I tested in October, it was the first time on a trainer and with no music, TV, or anything in the pain cave (IPod battery was dead). My FTP is up 28 points since that test, however the real gain is up five points from my previous high. I’m expecting the same increase with my vDot. Do not be too disappointed in me, I probably should of “man up’d” like Dan and adjusted my numbers a little. Due to my lack of actual training, I figured it would be good to take the first eight weeks to get back in the groove. I did not run once from June to October. I hope you guys as well as R & P do not hate me for skewing up the numbers.
Looking forward to Wednesdays run… Good luck everyone.
Water damage up date, the bulk of the claim is replacing almost 1,500 feet of wood floors. Only a little 5x5 section was damaged downstairs. It turns out the company doesn’t make the wood floor anymore and could not match it. They are replacing the entire floor. The upstairs tile work is complete and carpet is all back together, just waiting on the painter. The wood floor is in downstairs they are working on the molding and finish work. They should be wrapped up by turkey day. Thanks for all the team Mojo and support offered. Let’s get back to why we are all here!
Olivia, Way to hammer it out, I missed your report on my first read through,
When you guys are in the Data Tool, be sure to click on groups and add yourself to the 2009 October Outseason. We can see our improvement as a group as well as individual numbers. Right now, there are just six people in there. Take care...
Way to crush it, team! Everyone is kicking butt! Sheryl, I'm so impressed in the jump in your VDOT numbers!
I did my 5k VDOT test today and will do the bike on Wednesday, because that fit in better with my schedule. I'm happy to announce that my VDOT went from 39 to 40.2! RnP predicted I will end up at 42 by the end of the OS, so I'm partway there. I was also able to pace myself much better and keep all my splits pretty even. It sure was tough, though. I had to keep telling myself - you are an Ironman - you have completed 3 standalone marathons and a 50k ultra - you can run a freakin' 5k!
Have a great day, y'all (thanks, Olivia
), and keep up the good work!
Great job all! Looking forward to my 5K test tomorrow and FTP test on Friday. Shifted to allow for work and holiday plans. Will be doing both tests in a strange environment so hoping that won't have a major impact.
Have a Happy Turkey Day and be thankful for all we have.
Pete
p.s. Enjoy them new numbers......
OMG was that challenging. I took the first interval out hotter than was wise and really struggled on the second but still did hugely better than the first test of the season.
Start OS
FTP 168
wts/kg 2.8
wk 8
FTP 182
wts/kg 3.1
The new zones are going to be challenging for sure. And Rich will definitely be getting his Starbucks infusion as he lowballed the 'heads, tails' at 185 and we've got another 10-12 wks of OS.
Great job Sheryl, Olivia, Fred, Kristin and Tom. The Oct OS group is doing awesome.
Tom- glad to hear the renovations made necessary by the potty accident are going well. Are you sure it wasn't one of the older kids and they just blamed the 3 yo?
Good luck to everyone on the rest of their tests this week and to the first workouts with the new zones.
Lynne
Time to Redo the Heads/Tails???
Um, you guys are CRUSHING IT! 20w gains after 8 weeks on a 200-ish FTP? Do you hear that noise? I think it's your 2010 competition starting to whimper in fear...
P
Since it's only been 3 weeks since I got my PowerTap, my FTP only increased by 2 stinkin' watts to 203...but I'm getting better at my pacing at least:
To make up for it I'm going to crush my VDOT tomorrow morning!
mile 1: 7:19
mile 2: 7:11
mile 3: 7:14 + 0:44
That moves my vDot to 43.5, which is a 2 point gain during the first 8 weeks. Half way to RnP's prediction of 45.
Have fun y'all!
Pete
To everyone else, you guys are setting a high bar for the rest of us!! congrats and keep up the good work.
Let's keep the results coming in! And finish these tests on form!
Keep up the great work!
Did the FTP test last night with a new Quark and Garmin 310. Only problem is that since the WKO data from the 310 is bunk, I really don't know what my FTP is. If I take the Pavg for the test from actual 310 history, I am about flat from my last test at 215. Not surprising since it is a new power meter and my Ergomo was acting a bit flaky. ........I posted a question on how to determine FTP without WKO over in the power section.
OK....finished with my first test with a PM. My first interval Norm power was 168, second was a PAINFUL 168 and total over the 42 minutes is 165. Very happy with this. This is all very fun!!!! Thanks for all the encouragement. Now I have to sit here and finish watching the movie I started while testing. Even though I have watched it about 500 times.....
Mark, How did the Quark work, did it give you any data? I know the 310 power data in WKO+ can be whack. What does it do in GTC or Connect? Anything useful, or just annoying? I think some of the other guys had some sort of crazy spreadsheet that went around toward end of '08 that did some power calcs out of WKO+. I *think*. A quick post to the forum should definitely help. Oh, and so cool to see you'll be in St. George!! I clearly have not been paying attention because I just noticed that.
Reading about everyone's improvements is very inspirational. I'm so proud of this group!
Sheryl, I really like the 310 and Quark combo it all worked really well. The issue is with WKO. I may try out Racerday. It really is no big deal to not get the NP from WKO in this instance. Since it was a FTP test ride the NP should be very close to the Pavg because the effort is consistent (or at least should be!) and I can get the Pavg from the 310 itself and Garmin Connect.
Got the bike test in tonight:
FTP was: 220
FTP now: 239
W/Kg is still a lower than I'd like at 2.6... but it is getting better as I claw my way (back) into cycling shape. Another month of hitting the pedals can only help.
vDot test on Thursday before the sanctioned gluttony takes place. YUM!
After lamenting over Monday's meh FTP test, I woke up this morning after a crappy night of sleep (seeming familiar to my pre-race sleep) and headed out into the dark for my 5K VDOT test.
My legs were feeling good during the warm-up, and the humid-but-nice 50 degree weather gave me confidence because I always run faster in cooler temps.
Starting out I felt fast, and kept this image in my head for motivation:
My mile splits *seemed* better, but I didn't believe them until I crossed the finish line in 19:46, over a minute faster than my last 5K test.
Plus three VDOT points, I'll take it
Now time for a mini-run focus over the holiday, and back in the saddle (literally) on Sunday!
Not to mention these test are still rolling in strong. I think it just continues to getting better!
Marc, way to rock that 5K and bump your vDot! I totally hear you on the pre-race-esque inability too sleep. I woke up every couple of hours Sunday night wondering if it was time to get up and do my bike test. It was just like before a race. I could barely stand it.
Dan, your FTP didn't just nudge it really moved. Awesome! You and I are both doing our run tests on Thursday. Results report here before any eating (or as you so accurately call it "sanctioned gluttony."). Deal?!?
No one is allowed to mention the 30/30s looming next week until after TG dinner has digested. DOH! Dangit! I just did. Sorry, forget I said it....
There are 30/30's????? %(*^