@Larry Peters "balanced runner" is probably a safe bet for most of us. BTW the 94.6% is of 10k power, not CP, so that may give you a number a little higher than 344 W.
@Larry Peters I like @Mike Westover rec. lil above 344. Would be nice to have data to support via something close to RR. If you think you are similar fitness to 2 years ago, then I see no reason why you can’t target 7:00 vs. 7:08?
Update: I did 4 easy out and 4 at ~13.1 power on the race course (easy was mostly with the wind & race pace back was mostly into ~10 mph west wind). Of the hard 4 miles (power & pace of the harder 4 miles shown above), I was going to try to run first mile ~336 W ("speed demon," i.e., low end of my predicted race power), middle 2 ~344 W, and final mile ~353 W. I looked back at my race from 2017 and saw that I averaged just under 150 bpm for the ~1hr50 min 25 k (reading was inaccurate for first couple miles, so I don't know exactly what it was. But it was pretty flat the whole race with some creep up toward the end.). So I also knew that 150 bpm should be a line of caution. I ended up pushing a bit harder for power. Partly because my HR was staying pretty low initially & I wanted to make sure I saw what power got it up to 150. You can see the HR push up in the graph as power goes up. I backed off before the end of the last mile because my avg. lap HR for the last mile was 151, and I was trying to get it down to 150.
Lap averages:
Mile 1: 344 W, 7:03, 137
Mile 2: 350 W, 7:02, 145
Mile 3: 357 W, 6:53, 149
Mile 4: 354 W, 6:53, 151
I guess I'm just excited to share some data. One important note was that I did a bunch of heavy squats and lunges 3 days before this and 12 sets of various heavy calf raises 2 days before this. Hoping with the week of recovery the legs may be a bit springier.
The more interesting post will be what the numbers look like on race day. I may write a brief race plan with some power numbers in a new thread as a more appropriate way to get feedback, but wanted to share.
Comments
@Larry Peters "balanced runner" is probably a safe bet for most of us. BTW the 94.6% is of 10k power, not CP, so that may give you a number a little higher than 344 W.
Cool, thanks for advice and pointing out that mistake in my post. @Mike Westover !
@Larry Peters I like @Mike Westover rec. lil above 344. Would be nice to have data to support via something close to RR. If you think you are similar fitness to 2 years ago, then I see no reason why you can’t target 7:00 vs. 7:08?
Awesome, thanks a ton @tim cronk !
Update: I did 4 easy out and 4 at ~13.1 power on the race course (easy was mostly with the wind & race pace back was mostly into ~10 mph west wind). Of the hard 4 miles (power & pace of the harder 4 miles shown above), I was going to try to run first mile ~336 W ("speed demon," i.e., low end of my predicted race power), middle 2 ~344 W, and final mile ~353 W. I looked back at my race from 2017 and saw that I averaged just under 150 bpm for the ~1hr50 min 25 k (reading was inaccurate for first couple miles, so I don't know exactly what it was. But it was pretty flat the whole race with some creep up toward the end.). So I also knew that 150 bpm should be a line of caution. I ended up pushing a bit harder for power. Partly because my HR was staying pretty low initially & I wanted to make sure I saw what power got it up to 150. You can see the HR push up in the graph as power goes up. I backed off before the end of the last mile because my avg. lap HR for the last mile was 151, and I was trying to get it down to 150.
Lap averages:
Mile 1: 344 W, 7:03, 137
Mile 2: 350 W, 7:02, 145
Mile 3: 357 W, 6:53, 149
Mile 4: 354 W, 6:53, 151
I guess I'm just excited to share some data. One important note was that I did a bunch of heavy squats and lunges 3 days before this and 12 sets of various heavy calf raises 2 days before this. Hoping with the week of recovery the legs may be a bit springier.
The more interesting post will be what the numbers look like on race day. I may write a brief race plan with some power numbers in a new thread as a more appropriate way to get feedback, but wanted to share.