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Which Vdot to use in HIM?

[Deleted User][Deleted User]
in General Training Discussions

I raced in the Columbia Olympic Triathlon today and clocked a 49:48 for the 10K giving me a Vdot score of 40.  This is consistent with two recent (in the past 6 months) Half marathons where I ran times equivalent to a 40 and 41 Vdot score.  Conversly in my 5k tests and races I have been hitting a pace equivalent to 45 or 46.

I hope to race Eagleman HIM in 3 weeks time.  Which Vdot score to use in for estimating my race pace?

All comments welcome

Ian

Comments

  • Peter GreaggPeter Greagg
    Hi Ian

    Have a look at this https://www.box.com/shared/nleir8217e

    A SWAG is to take a couple of points off your 5 km Vdot (because we don't do enough running compared to a run only peep) and look up your Z2 for that adjusted Vdot.

    A conservative HIM run pace for your 5 km Vdot of 46 is around 8:30 per mile.
  • Peter GreaggPeter Greagg
    Sorry Ian, you need to look for the longcourse_runexecution_pack (I thought I gave you the link to it)
  • [Deleted User][Deleted User]
    For what it's worth, I have been wondering what target paces I should be using for Quassy 70.3 in a couple of weeks. My target paces during my second race rehearsal this past weekend were way to fast (I simply took 2 points off my 5K vDot and used the resulting MP). The run leg is not my strong suit. Using the long course execution pack, going with an IF of 88%, while also taking 2 points off my 5K vDot, gives me paces that seem much more doable given my rehearsal performance. It was really hot this weeken, which probably slowed me down as well, but I would rather play it conservatively. I can always ramp it up if I'm feeling good. Thanks for reminding us this guidance is out there Peter!
  • Trent ProughTrent Prough
    Fellas, I usually use a pace of about 30 sec. slower than MP for the first mile to 3 miles depending how I feel and take it from there. If I feel good then I will ramp it down to the MP or there abouts and if I start feeling rough then back off again but always with the goal of MP for a half. Always reach higher than expected and adjust to reality if needed. In the event that the stars all align right then you'll reach the higher and PR beyond imagination.
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