Two wko questions
Hey gang... Couple of q's. First, I seem to have a really temperamental connection when downloading my data off my joule (it's a joule 2.0 and windows 7 computer). Basically, over half the time when I try to download from device using the device agent, I get a message saying the device is not responding and the screen freezes. So I have to shut down the program and try again. It will eventually work, but it's really hit and miss and really annoying when something that should take a couple of seconds takes a few minutes! I've uninstalled and re-installed the device agent but didn't change anything. When I try to open files directly off the joule and drag files into wko, same deal... Message that device isn't initializing and then the screen freezes. So I'm thinking there's something wonky in the joule itself, or how it's talking (or not talking) to my pc. Any advice on that?
Ok, question two. I'm doing the large majority of my runs on the tm and entering the data manually into wko. But in doing so, I'm not able to get stats on TSS or IF. I'd like to have those as well... Is there any way to calculate this data?
Thanks for any suggestions!
Comments
I get same issue w/ a SRM using both PC5 and PC7 so I don't think it is the joule. Mine says "powercontrol not responding" so I close and reopen to get it to work.
Issue #2: If you enter you runs manually including time and distance and you have your threshold pace entered, you should get TSS and IF data as well as stuff like speed, etc. How are you manually entering runs?
@jeff, I'm just listing the workouts in comments. From your response, I'm thinking there's a way to actually enter the data manually, that I have missed. Will take a look again on wko to figure that out. And I guess maybe the close/reopen is just something to put up with...
highlight work out in calendar, r click 'override values,' enter tss.
2) I like the Garmin foot pod for TM runs. Pretty accurate and allows for direct upload and recording of my data (and run TSS, etc).
That would require you to estimate or calculate the TSS yourself. What you want to do is enter a manual workout. That will let you input the time and distance and WKO will calculate the TSS for you. A few issues with this approach is that you get TSS based on your average pace for the entire run and also for whatever reason you can only enter time in whole minutes IIRC. Last year we worked up an Excel spreadsheet that let you load in the details of your run including individual intervals and it would calculate your total TSS much more accurately based on the specifics of the workout - 1 mile WU @ EP, 3X 1 mile @ TP, 1 mile CD @ EP for example. I'll dig around for the spreadsheet - it's around here somewhere.
What do you know - I actually started the discussion last year because I was on the TM a lot
Here's the thread - CLICK ME
Link to the most recent version of the spreadsheet is at the end but it seems to be broken (or I just can't get to it from work) but I should have the file at home.
Wow. That's great stuff Joel!
Link was broken - should work now.
rTSS v.2 spreadsheet@Joel: wow, thanks! I will look forward to using that! Once again, the mass of knowledge among this group is fantastic!
Nice spreadsheet. I've started using this as I'm doing almost 100% of my runs on the TM and I don't have a footpod. Thank you for creating and posting it.
I read that the rTSS calc is based on a 1 hour t-pace baseline. Therefore I have an estimated my 1 hour t-pace based off my 5K t-pace by adding 25 secs and am using that in WK0+.
Is that the same for this spreadsheet provided?
SS
Good question and something that should be clarified. FTP by definition is the maximum average power for 1hr. So ideally a 1hr time trial is the ultimate test. At EN we use the 2X20 (2) to estimate FTP because it's easier to mentally manage and a bit easier logistically too.
For running threshold pace should be roughly the same but again, a 1hr test isn't the easiest thing to manage depending on your ability. Generally your threshold pace will be somewhere from 10k race pace to a bit slower than half marathon race pace. For me 10k is too short but I use my 10k pace to estimate what I think I can manage for an hour.
@Shaughn I entered my threshold pace per Daniel's guidelines at my current VDOT. Same as Z4 basically.
Yes, actually the one hour TT happens to be right at the Z4 pace.
My 5K pace is 6:35 and my Z4 is 6:59 which happens to be the same 1 hour estimated TT pace.....
So, all understand that you need to use your Z4 pace when calculating rTSS, otherwise, using the 5K pace will understate your rTSS scores because you are using a faster baseline which will make it look like you are not working as hard......
Great spreadsheet Joel!
Thank you!
- Come on Training Peaks!!! Where is WKO+ for Mac??? Do it for Mr. Jobs!