Vdot test
I did another vdot test. This time a 5K. Temps were a bit lower than the previous weeks (92F) so was pretty pumped to give this a shot.. Ran pretty much what I wanted to but have a question about the summary that WKO is giving me for the work out.
5k TT:
Duration: 23:29
Work: n/a
rTSS: 45.1 (1.033)
NGP: 7:16 (221.6 m/min) (what does this mean???????)
Pa:HR: 5.57%
Distance: 3.1 mi
Elevation Gain: 458 ft
Elevation Loss: 455 ft
Grade: 0.0 % (3 ft)
Min Max Avg
Heart Rate: 137 173 166 bpm
Speed: 0 10.4 7.9 mph
Pace 5:45 0:00 7:35 min/mi
Altitude: -3 76 39 ft
What is NGP for a run test?
0
Comments
NGP is Normalized Graded Pace, WKO attempts to normalize your pace in order to adjust for changes in grade and intensity. For example, if you were running 7:00 / mile up hill, your NGP would be lower, supposidly corresponding to what your pace would be on a more even surface for the same effort. Additionally, it attempts to account for rapid changes in intensity. Let's say you were averaging 7:15 for your last mile but then had a big kick in the last 1/4 mile to come in at 6:50. Your NGP for that mile would be higher than your actual pace, probably something like 7:05 (completely making that number up) to account for your comparatively short burst of intensity.
This all should sound familiar in that it's a very similar concept to NP (normalized power) that they tried to extend to running. I personally don't like NGP that much however, GPS grade (or pace for that matter) measurements are not always particularly accurate and I'm don't find the concept as applicable to running as it is to an objective power measurement.
For more information:
http://home.trainingpeaks.com/articles/running/what-is-normalized-graded-pace.aspx