Well new vDOT of 46. 3.1 miles in 21:20. I will take that for now. Would like to be back to 49-50 before the end of the OS. Lots of hard work ahead of me. Very very hard test for me today. Boooyaaaa
@Carl - that is a great vDOT and time! How much did you improve? Although I'm dragging this week, I'm looking for some inspiration for next week's tests!
Joe- before my accident I was 49 but bordering 50. My first test this OS was 44 so I improved 2 points and earned them. Not a fan of 5k's but it's over.
Did my run test on the dreadmill yesterday, unfortunately it only went to 10 mph, so I cranked it up to 10 mph and started at 2% incline then bumped it to 3% the last mile then 4 the last .1. HR was low for me and felt like I had quite a bit left unlike a normal 5k (no struggling to hold on the last mile, etc.). Had the calibrated footpod on too so it confirmed I was hitting 5:55ish pace. So estimating I am at about a 17:50 5k based on current fitness, HR on easy runs, RPE, etc. so a 57 VDOT. Think I was right at a 58 before CDA, but I am still heavier then then, so hoping to creep back near to our around a 60 by IM SG.
Did my run test on the dreadmill yesterday, unfortunately it only went to 10 mph, so I cranked it up to 10 mph and started at 2% incline then bumped it to 3% the last mile then 4 the last .1. HR was low for me and felt like I had quite a bit left unlike a normal 5k (no struggling to hold on the last mile, etc.). Had the calibrated footpod on too so it confirmed I was hitting 5:55ish pace. So estimating I am at about a 17:50 5k based on current fitness, HR on easy runs, RPE, etc. so a 57 VDOT. Think I was right at a 58 before CDA, but I am still heavier then then, so hoping to creep back near to our around a 60 by IM SG.
Patrick-
Very fookin' nice vDOT!!!! Maybe 10 years ago I could have been there. Again nice work!!!!!
Listening to you describe having to trick out the treadmill just to keep up was sweet. Thought of my dad out-typing the word processor on our IBM PCjr back when I was a first grader. "I've got a $3,000 type writer that can't keep up". Good times.
Looking forward to the run test tomorrow morning! Hope my calves stop twitching sometime tonight from yesterday's bike test!
@Kori - awesome improvement! I hope I get similar results! Wonder if switching the bike and run tests makes a difference? I think I'll try that in 6 weeks...
Well - I set a PR!! Not only did I go from a LTHR of 169 last test to a LTHR of 168 for this test, I went from an AVSPD of 7:28/mi to 7:16/mi! I also beat my best test from last year's OS! Interesting note - in the Sat run wko for week 6 I had 2 X 2mi @Z4. My AVSPD for those two combined was 7:16/mi (7:22/mi and 7:11/mi).
So, my vDot is now 43.26 and my new zones are about 10" faster, which is about right from my recent runs. This makes up for my not so great bike test!
To crappy weather to run outside today. Did my runtest on the treadmill using my footpod that I went to the track and calibrated yesterday. Week 1 test I did on the track @20:16 vDot 49 Today 19:59:77 (sub 20!!) vDot 50.
Run test at dusk at the track just before the rains came. Felt good, didn't want to blow up so I went out at a reasonable pace (not my forte), picked it up and maintained through mile 2, then pushed the third.
Chipped out the run this morning. Not my most impressive show. Up late last night, perhaps a bit dehydrated this morning, and overdressed were a recipie for misery! But I did it - shower->coffee->and off to work!
Meh...vdot went up by 1 point on my run test and cut about a minute and a half off the time. Not great but moving in the right direction. I'll never be the fastest horse in the stable but as long as I see improvement, I'm happy.
Not great? Thats a whole point girl!!!!! Proud of you Keep up the hard work and we will tear things up come this spring.
Comments
Patrick-
Very fookin' nice vDOT!!!! Maybe 10 years ago I could have been there. Again nice work!!!!!
@Patrick - Smokin dude!
Listening to you describe having to trick out the treadmill just to keep up was sweet. Thought of my dad out-typing the word processor on our IBM PCjr back when I was a first grader. "I've got a $3,000 type writer that can't keep up". Good times.
Looking forward to the run test tomorrow morning! Hope my calves stop twitching sometime tonight from yesterday's bike test!
@Kori - awesome improvement! I hope I get similar results! Wonder if switching the bike and run tests makes a difference? I think I'll try that in 6 weeks...
Well - I set a PR!! Not only did I go from a LTHR of 169 last test to a LTHR of 168 for this test, I went from an AVSPD of 7:28/mi to 7:16/mi! I also beat my best test from last year's OS! Interesting note - in the Sat run wko for week 6 I had 2 X 2mi @Z4. My AVSPD for those two combined was 7:16/mi (7:22/mi and 7:11/mi).
So, my vDot is now 43.26 and my new zones are about 10" faster, which is about right from my recent runs. This makes up for my not so great bike test!
Joe-
All I can say is #Workworks
Week 1 test I did on the track @20:16 vDot 49
Today 19:59:77 (sub 20!!) vDot 50.
Run test at dusk at the track just before the rains came. Felt good, didn't want to blow up so I went out at a reasonable pace (not my forte), picked it up and maintained through mile 2, then pushed the third.
23:50; Vdot 40.5
starting 25:42; Vdot 37.1
Work works (and poor baseline fitness helps too!)
Can't wait to try these numbers out!
Chipped out the run this morning. Not my most impressive show. Up late last night, perhaps a bit dehydrated this morning, and overdressed were a recipie for misery! But I did it - shower->coffee->and off to work!
Felt good just to jog and relax. This next week will be hard enough!
Not great? Thats a whole point girl!!!!! Proud of you