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run zones for O.S.

robin sarnerrobin sarner
in General Training Discussions

 

Hello,

 

Starting my fourth week of the outseason. Feel stronger on the bike already. Have the new power gizmo (Quarq) on my bike now though will be doing Computrainer for the foreseeable future.

 

Questions about run zones. Z3 for me is 6:25.   Z4 is 6:20.     Not much different.    Does this seem right?    With the

two larger running blocks of the week, this essentially has me running around two 15k races a week.  I realize that high intensity is the name of the game. But when I am running two 50-60 blocks a week with intervals at Z4 and filling out the rest of the time with Z3(which is essentially the same pace as Z4), this seems to be inordinately intense.     So, as someone that runs a 10k race close to a 6 minute pace, did the site calculate my numbers correctly and am I looking at this correctly? thanks, Robin

Comments

  • tuckermtuckerm
    Robin, what did you test your Vdot at? And are you getting your paces from the data Tool? I might have my numbers wrong but TP of 6:20 equates to a Vdot of 55. MP should be 6:40, I would think that Z3 should be 6:30 but maybe I am wrong. I know I have 10 second gaps in my paces but then again, you are much faster than I. Maybe when you get that fast the difference in paces gets smaller. Maybe some of the faster folks will chime in.
  • Coach PatrickCoach Patrick
    @Robin, my vDOT has me at 6:20 for HMP and 6:15 for Threshold. At the end of the day, your Half Marathon pace at that speed is only minimally off what you can sustain for an hour. Oh, the problems with being fast! image

    That said you are right re: the work. IF you did 2 x 1 then remainder at z3, that would add up. I counsel folks at this: YMMV (Your Mileage May Vary). I personally do the main set of work and only add time in on the run:

    ** #1 -- Over time. IOW, in week one I am not drilling 60' at z3 twice a week. I do the work and then maybe 10' extra. Week two = work and 15' extra, etc.
    ** #2 -- IF I can hit my zones. Sometimes folks look at the 60' workout time as goal, when in reality I care about a great 2x1 mile (and the rest of your main sets across the week). If 2 x 15k races per week is gonna set you back, then we dial it back!

    Anyone else?
  • robin sarnerrobin sarner

    @ Tucker.   Yes vdot 55 done through the Data Tool.

    @ coach.   Sounds good.

    thanks,

    Robin

  • Coach PatrickCoach Patrick
    Okay...keep us posted!
  • tagrappotagrappo

    Will Data Tool be up for new members by Nov OS start? Trying to get organized.

  • trog311trog311

    same question I went to go look at the Data Tool and it won't let me sign in.  Is the Data tool something extra for extra cost or is it included with membership?

  • trijeditrijedi

     I used the data tool last night. It did throw up another login screen but I could access it.

    Rubin

  • Coach PatrickCoach Patrick
    Adding the data tool is (for now) a separate authentication process that we do 1x a week b/c it requires taking your password info and putting it over there. This will change at some point, but for now you are "in" to the Data Tool when you get a "$0" receipt from EN....thanks for your patience!

    P
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