Got the 5k test done today. Second best 5k time in my Strava. My all time PR was last May, so at a minimum it's the best I've done in a while. I started out too fast, and struggled for the duration.
Not sure how it compared to beginning of OS, because I had kinda guessed at the beginning, since I wasn't any place that I could do a good test for the week. I think I was overly optimistic on my estimated time at first. It'll be interesting to see how it goes next time.
Also, set a new max HR record of 177. Haven't seen that high in 3 years of hard cycling training. I had just assumed the engine pegged at 174. Turns out it's got a little more...
Failed the run test on Thursday; just couldn't find the mojo, and likely went out a bit too quick. Nevertheless, I'm pretty comfortable with my swagged numbers and will eventually test with a race near the end of the OS. I've never been much of a run tester anyway as I seem to be pretty dialed in to what my body is saying after 30 years of running. My story anyway:o) Very solid brick with the puppy today, and as I sit here in my Normatecs, looking forward to a Christmas long run. Merry Christmas team!!
Looks like I'm the last one to complete the run test. Great results posted here so far. Everyone should be proud. I'm very happy with mine, PB to-date.
@Patrick: I start my watch, warm up, and complete the run never hitting stop or lap. I do make note of the mileage when I start the 5k so that I know when to stop approximately. Then upload the run into TrainingPeaks, go to "analyze" and in the bottom right hand corner, click on the ruler icon that says "peak pace by distance" when you click it. Then select whatever distance you want (400m, 800m, 1mi, 1k, 5k, etc). Great tool so that you don't have to estimate and find mileage markers in your data.
@Ashton, well done!! You should be very happy...that's a huge improvement. I've seen that you've been very consistent with your running and can't wait to see what you do at the end of OS. Work works! Now rest up and enjoy the rest of the Holidays.
@Jeff - Thanks, definitely a good one. Santa's NormaTec boots were better though!
@Derrek - Thanks man. I've been waiting for your injury to get better and was bummed to hear that it's still on the mend. You put in some strong work as well and this would have been a good test for you. I've had some bad achilles injuries that have taken me out for months - they're stronger than ever now. Looking forward to seeing you back in action.
This week long recovery was way too long for me. One thing I learned about myself during this 8wk block is that I need a short recovery right around 4 weeks. Maybe only 3-4 days. I went from extreme fatigue to extreme recovery and need to find the medium. That's the plan going forward.
Comments
Not sure how it compared to beginning of OS, because I had kinda guessed at the beginning, since I wasn't any place that I could do a good test for the week. I think I was overly optimistic on my estimated time at first. It'll be interesting to see how it goes next time.
Also, set a new max HR record of 177. Haven't seen that high in 3 years of hard cycling training. I had just assumed the engine pegged at 174. Turns out it's got a little more...
New 5k Times:
Mile 1 8:44
Mile 2 9:14
Mile 3 9:08
Stub 8:45
Time 28:05
Vdot: 33.4
Looks like I'm the last one to complete the run test. Great results posted here so far. Everyone should be proud. I'm very happy with mine, PB to-date.
Wk1 5K: 20:49, 6:48 ave pace, VDOT 47
Wk8 5k: 19:06, 6:06 ave pace, VDOT 52 (Link: http://tpks.ws/e8BWf)
@Patrick: I start my watch, warm up, and complete the run never hitting stop or lap. I do make note of the mileage when I start the 5k so that I know when to stop approximately. Then upload the run into TrainingPeaks, go to "analyze" and in the bottom right hand corner, click on the ruler icon that says "peak pace by distance" when you click it. Then select whatever distance you want (400m, 800m, 1mi, 1k, 5k, etc). Great tool so that you don't have to estimate and find mileage markers in your data.
@Derrek - Thanks man. I've been waiting for your injury to get better and was bummed to hear that it's still on the mend. You put in some strong work as well and this would have been a good test for you. I've had some bad achilles injuries that have taken me out for months - they're stronger than ever now. Looking forward to seeing you back in action.
This week long recovery was way too long for me. One thing I learned about myself during this 8wk block is that I need a short recovery right around 4 weeks. Maybe only 3-4 days. I went from extreme fatigue to extreme recovery and need to find the medium. That's the plan going forward.