Run workouts in WKO+: rTSS, IF and threshold pace
I have a newbie question about run workouts in WKO software. I understand TSS/IF as it relates to FTP in cycling, and I want to be sure that I have WKO set up properly to track my work in my running activities.
My concern is that all my runs have high TSS and IF>1. Based on a Vdot 49, my estimated threshold pace is 6:46/mile. I've appended my first 2 weeks of OS for illustration as well as the calculated pace zones, based on my estimated threshold pace.
Do these numbers seem legit? I feel that I am working harder on the bike, although admittedly the bike is my weaker discipline.
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Comments
Christian,
I think your info is definitely off somewhere. You get 100 rTSS points if you run at threshold for 50 minutes.
What pace was your Sunday run? I'd assume it was higher than a 6:46 pace, which by definition is threshold. If you're running faster than a 6:46, then your Threshold number is off.
The WKO program also considers altitude changes when determining IF and rTSS, so it's possible your altitude readings are off. After every run you should should upload to WKO and then (I think it's) EditCorrect for altitude. Make sure you have the entire workout selected. This will convert the Garmin barometric estimate of altitude to GPS based altitude, which is much more accurate. This will change your normalized graded pace and then IF and rTSS.
If you look at a couple of workouts, try and find a section where you ran a 6:46 pace for a while. If you select it, are you getting an IF of 1.0?
When you input your run threshold pace into WKO, did you use the race test date? Is it possible you have entered a date in the future and so you are not getting correct calculations?
Anyway, some random thoughts. Some of these should help.
tom
Another thing to look out for is you need do the altitude correction thing your run files, otherwise it will think you climbed 10k at 60mph in your 5mi run and jack up all of your workout data. Do a forum search on "altitude correction"...or just ask Tom