Well everyone I am thinking of switching to this as my new blog I guess a good place to start would be my latest round of testing in my baseline post in my blogger blog that I am considering getting rid of. So here that is.
Like I have been saying this whole base training mode is well, foreign to me. But even so it has given me quite a bit of focus. I really want to be able to see some measurable gains in my aerobic fitness by the time spring starts to roll around. So to that end I offer you my first set of testing results. My TP virtual coach program has me testing in each cut back week which is once a month. Here is what I was able to output on this first round of testing with a brief description of each test. I still feel like I am weakest on the bike and should focus there to build strength.
Pace while running outside in Aerobic Zone close to but under 155 BPM
9:20/mile
Swimming T Pace Test
This is basically just a 1000 yard race pace effort swim to establish your T-Time.
10/16/07 1000 yards Time 16:41 Pace/100m 1:40
Tempo Run Test
On treadmill (1% Grade) warm up well, then run 1 mile at 10 beats below Zone 5a (for me this is 160 BPM) Cool down.
Completed 1 Mile in 8:27
Bike Graded Exercise Test
On a trainer warm up well, then start at a very slow MPH and build 1 MPH every half mile. Time each half mile and record HR. Go until you can't go any faster. (The Garmin was helpful for this, the bike computer gave me the distance and I just lapped my Garmin every .5 mile)
On this chart I started at 14 mph and did the last half mile at 21mph. I was having trouble keeping it at 21 on the trainer so I stopped after that interval. The chart shows my times vs HR.
So anyway this is a base line for the winter of 07/08 base training lasts until the end of March. I will do another post at that time for comparison. That is all for now.
Triseverance : October 2007
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“People of mediocre ability sometimes achieve outstanding success because they don't know when to quit. Most men succeed because they are determined to.” - George Allen