Assessments

March 5, 2011 - Computrainer 8 mile TT at Vmps

Probably the best HR curve I've done on a time trial.

For some reason since I repaired my lap button with a homemade part it inadvertently goes off saving random lap times but in this case proved to provide some useful data:

1:37-157 (by 2 minutes in I was at threshold)
4:27-163
8:19-163
9:21-163
12:20-165
13:07-166
14:10-166
17:34-168
20:10-167
21:08-168
21:36-167
22:15-24:45 was 173-174

Friday, April 17, 2009

Workout Notes: Master's swim with 500 TT wearing wet suit then Strength, 2 sets. Felt tired mid day. Still recuperating from chest cold.

With wetsuit and in pool start: 7:54

100 Splits: (average 1:35)

1:27
1:36
1:38
1:38
1:35

I swam at my tri race pace and not swim meet pace. Without the wetsuit I'd of likely been around 9:05-9:10 with more effort required. The wetsuit seems to pop me up like a cork and the glide was much better. My warm up 50s were coming in at 45" where for the same effort without the suit I come in at 55".

	Bottom	Top
Easy Intensity (EZ)	No Race Parameters

Aerobic intensity (A)	1:58	1:45

Anaerobic Intensity (AN)	1:45	1:35

Race Intensity for a Sprint Distance Tri (SDT R)	1:43	1:33

Race Intensity for an Olympic-Distance-Triathlon (ODT R)	1:47	1:37

Bike Assessment 3/26/09

Bike Assessment Notes: Warm-up about 4-5 miles and 15' or so. 43 degrees at the start so cool and had extra clothing, tights, jacket, shoe covers and gloves. This was a solid effort. Only my second ride outside since last year. Total ride including warm-up and cool-down was 22 miles.

Bike: Elite TT with Zipp 808 rear, Zipp 808 front

Duration: 31:28 (actual ride time)

Distance: 10.0 miles

Avg MPH: 19.2

Avg HR Rate: 160

I felt 9

RPE: 9

Run Assessment: 3/24/09 BHS track, inside lane

Run Assessment Notes: Conditions were excellent and a solid effort. Only my second run outside since last year.

Duration: 25:22

Distance: 3 miles

Avg Pace: 8:27

Avg HR Rate: 168

I felt 9

Mile	Time	Hr Rate@end	RPE
1	8:17	170	8
2	8:32	171	9
3	8:33	177	10
	25:22	168

*Training Zone’s*
*Zone:*	*Swimming:*	*Cycling:*	*Running:*
EZ *(Easy)*	Resting pool side, Floating if in open water. 3-1 on the RPE Chart.	Soft pedaling (moving legs with no tension). 3-1 on the RPE Chart.	Walking, or extremely light running. 3-1 on the RPE Chart.
A *(Aerobic)*	2:07-2:15/100 129-122	125-133Bpm	10:45-11:28 / Mile 126-134Bpm (keeping HR the same)
TS* *(Test Score)*	2:02/100 152bpm	156bpm	8:36/ Mi 158bpm
POE* *(Parceled Out Effort)*	2:02/100 or faster	156+bpm or higher	8:36/ Mi or faster 158bpm or faster

* TS is the pace/HR/Power you performed your assessment at. This correlates well to the highest sustainable level of work you can perform. If we use this zone it should be slightly easier than POE intervals – which is why the zone is slightly lower than for POE style intervals.

** Use TS intensity as the starting point when doing POE (Parceled Out Effort) intervals. Start the set of intervals at your test-score speed, power output, or heart rate and go faster if you can as the set progresses. Parcel out your effort so that you finish the set at as fast a speed or at a slightly faster speed and at as high a power output or at a slightly higher power output and at as high a heart rate or at a slightly higher heart rate than you started the set. The longer the interval the closer to TS pace the interval should be. The shorter the interval the higher the pace it can be done at.

Friday, February 22, 2008

Swim Assessment

Total: 21:38

Avg: 2:10

Best: 1:56

RPE: 7

100 yard times:

1:56
2:09
2:12
2:09
2:10
2:11
2:11
2:12
2:12
2:16

HR @ End: NA

I Felt: 9

Workout Notes: I was interrupted after I had started and had to restart and was sharing a lane so my focus was thrown off. HR I'd estimate at 140-145.

Run: LifeFitness Treadmill ~ 10' warm-up as assigned ~ Incline 2.0 2/14/08

Duration: 25:47

Distance: 3.0 miles

Avg Pace: 8:36

Avg HR Rate: 158

I felt: 8

The heart rates below are not averages just the heart rate when the lap button is pushed.

Mile	Time	Hr Rate	RPE
1	8:29	157	8
2	8:33	162	9
3	8:44	162	9
	25:47	158

Bike Assessment 2/13/08

Bike Assessment Notes: It was a good pace for this test. Cadence was 97-98 then 100 last 10'. I don't know that I could have held it for another 30 seconds at the end without backing off.

Bike: Lifecycle upright at the gym

Duration: 30:00

Distance: 11.0 miles

Level: 14

Avg HR Rate: 156

I felt 9

RPE: 8-9 plus

Swim Assessment : 6/29/07

Total: 20:02

RPE: 16-17

250 yard times:

5:02
5:00
4:53
5:07

HR @ End: 152

I Felt: 7

Workout Notes: Open water swim with wetsuit. I felt tired. I did the strength workout first and noticed I was tired there as well. I swam off course (out to sea) on the first and last 250. The course is fairly accurate distance wise and verified also by GPS. Afterwards I went to the chiropractor and he noticed my right side was tight so maybe that's why I was swimming in circles here and there.

Run: 6/28/07 BHS track, inside lane

Run Assessment Notes: I ran this as a 3 mile POE in the context of a 9 mile run. Nutrition was 10 oz. FRS, 3 Enduros, 40 oz. GE and post run water 1L with 3 Enduros. Normal first breakfast about 550 calories. Ran 3 miles to the track then ran/walk to drop HR home another 3 miles so 9 miles total run. Warm at 84 degrees. Good legs.

Duration: 24:50

Distance: 3 miles

Avg Pace: 8:17

Avg HR Rate: 163

I felt 9

Mile	Time	Hr Rate@end	RPE
1	8:00	163	17
2	8:20	168	18
3	8:19	172	18
	24:50	163

Run Assessment

Run Warm Up

Run Cool Down

Bike Assessment 6/27/07

Bike Assessment Notes: Mild burn on the legs when pushing hard. Hot, about 90 and some wind here and there. I ate about 30' before heading out a bowl of shredded wheat, skim milk and a small banana (550 calories) plus GE on the bike 25 oz. so not sure if that affected heart rate. Equipment change from last ride was the Zipp wheels plus seat height up a little. All else the same.

Bike: DeRosa with Zipp 440 rear, Zipp 404 front

Duration: 30:10 (actual ride time)

Distance: 10.0 miles

Avg MPH: 19.9

Avg HR Rate: 153

I felt 9

RPE: 17-18

Swim Zones	Pace
May-07	Minutes Per 100 Yards/Meters
Test Scores	2:07-2:12
S	2:25-244
EZ	3:01

Run Zones	Pace	Heart Rate
7-May-07	Minutes Per Mile	Beats Per Minute
Test Scores	7:39-7:49	172-177
S	8:47-9:56	132-150
EZ	10:55 or below	120 or below

Bike Zones	Pace	Heart Rate
Jan-25-2007	Miles Per Hour	Beats Per Minute
Test Scores	14.5 - 15.00	157 - 162
S	10.05 - 13.05	125 - 141
EZ	9.14	113

Sweat Test: 5/10/07

Run 6.9 miles in 1:05

1/2 sun and 1/2 shade

Start temperature-72
Finish temperature-76

Start humidity-83%
Finish humidity-79%

Start Weight-170.9
Finish Weight-166.9
Net loss- 4 pounds

Weighed dry and naked before and after and no fluids on run.

Based on this, you are looking at 64 ounces per hour during running in similar conditions. Slightly less if less humid or cooler and slightly less on the bike since the wind makes for easier cooling.

This number may not be attainable running due to the volume being nearly impossible to carry with you. On the bike this would be 2-3 large water bottles per hour. My suggestion is that you try on your longer runs to come as close as you can to this number and on the bike aim for 2-3 bottles per hour.

You can do this with Gatorade Endurance which will supply adequate sodium or at least close to adequate. If it looks like sodium is an issue as you work out to greater distances we will add more to the intake. But starting with Gatorade endurance, Powerbar endurance or similar drink that supplies 800-850mg sodium per 32 ounces is perfect.

On shorter or interval rides, drinking Gatorade endurance cut to ¼ or ½ concentration will work well. The only exception is if you find you are low on energy during these workouts – then full strength is ok. If you reduce concentration I suggest adding ¼ teaspoon sea salt to each bottle OR taking 1X lava salt tablet per hour. This will ensure adequate sodium relative to fluid intake for the shorter workouts.

This is a starting point. The aim is to experiment with this, and use it as a platform. Based on how you respond we can “tweak up” your intake and get things dialed in best ok.

5/25/07
My one addition would be to use Gat Endurance on the fuel belt during your running. That would be helpful to you to keep energy solid during that workout and would reduce post run hunger. It will speed recovery as well by reducing the drop off in glycogen tanks that you can have when doing longer workouts.

The Endurolyte addition is good – especially for shorter workouts (60’ or less) – where you are going with straight water. On the longer workouts, adding that and doing Gat End is worth trying. Some folks are salty sweaters and Endurolyte (3) added to 1 quart gat end would only = about 920-950 mg sodium per 32 ounces fluid which is awesome (sweat averaging 1000mg per liter). So this is worth trying, experimenting with in the next few weeks on the MS workouts and long runs ok.

Bike Assessment 5/12/07

Bike Assessment Notes: My legs felt fatigued and a little sore so I held off until the afternoon but by then felt lazy. I did yard work in the morning, ate lunch and then about a one hour nap. I had also worked the night before. This was probably about 70 percent of what I'd be capable of with fresh legs. Seat still feels a little low but I don't want to change anything yet until after another week or so to see if I adapt to the position. I liked the course. About mile 8 there are a couple of longer hills which pushed the HR up a little but my legs didn't show what I'd really be capable of I don't think.

Bike: DeRosa with Campy Shamal rear, Mavic Ksyrium front

Duration: 31:45

Distance: 10.0 miles

Avg MPH: 18.9

Avg HR Rate: 148

I felt 7

RPE: 15

Bike Assessment

Swim Assessment : 5/9/07

Total: 21:07

Avg: 2:07

Best: 2:00

RPE: 16-17 and 18 on the last 50.

100 yard times:

2:00
2:09
2:08
2:09
2:08
2:07
2:10
2:08
2:07
2:01

HR @ End: NA

I Felt: 9

Workout Notes: 3 seconds slower than January so if nothing else it is consistent. I felt great with plenty of stamina and no fatigue and felt I was at an optimum swim speed. Technique felt fine also. It is what it is.

Run: 5/8/07 BHS track, inside lane 10' warm-up as assigned

Duration: 22:57

Distance: 3 miles

Avg Pace: 7:39

Avg HR Rate: 172

I felt 9

Mile	Time	Hr Rate	RPE
1	7:20	173	18
2	7:44	175	19
3	7:53	176	20
	22:57	172

Run Assessment

Run Zones	Pace	Heart Rate
Jan-25-2007	Minutes Per Mile	Beats Per Minute
Test Scores	7:57 – 8:07	163 - 168
S	9:08 – 10:19	129 - 146
EZ	11:21	118

Bike Zones	Pace	Heart Rate
Jan-25-2007	Miles Per Hour	Beats Per Minute
Test Scores	14.5 - 15.00	157 - 162
S	10.05 - 13.05	125 - 141
EZ	9.14	113

Swim Zones	Pace
Jan-07	Minutes Per 100 Yards/Meters
Test Scores	2:06-2:11
S	2:11 – 2:16
EZ	Resting Pool Side

Wednesday, January 24, 2007

Swim Assessment

Total: 21:04

Avg: 2:06

Best: 1:58

RPE: 15-16 and 17 on the last 50.

100 yard times:

1:58
2:07
2:08
2:07
2:09
2:07
2:07
2:07
2:09
2:05

HR @ End: NA

I Felt: 9 No fatigue throughout and no issues.

Workout Notes: I had a 45 minute Bike S scheduled also and did that before the swim with an average HR of 143.

Tuesday, January 23, 2007

Run: LifeFitness Treadmill ~ 10' warm-up as assigned ~ Incline 2.0

Duration: 24:41

Distance: 3.0 miles

Avg Pace: 8:14

Avg HR Rate: 166

I felt: 8

The heart rates below are not averages just the heart rate when the lap button is pushed.

Mile	Time	Hr Rate	RPE
1	7:57	166	17
2	8:20	169	18
3	8:23	172	19
	24:41	166

Run Assessment

Monday, January 22, 2007

Bike Assessment Notes: I used the Lemond Revmaster and the tension hadn't correlated as I had hoped from the previous test. On the previous test the bike hadn't been ridden in a month and the leather pressure pad was more than likely dry requiring more of a turn to achieve resistance. I had noticed over the last several workouts on the bike that I couldn't hold the 3.0 turns of tension even at 80 RPM for a minute or so. For today's test I went with a tension that I felt I could hold for the duration of 20 minutes which was 2.25 turns. I also went with the 10 minute assigned warm-up instead of the previous 16 minute warm-up. It seemed to take a while to get the furnace hot and get heart rate up there but I think overall this is a better snapshot and benchmark.

Bike: Lemond Revmaster

Duration: 20:00

Distance: 5.6 miles

Avg MPH: 15

Avg HR Rate: 162

Tension: 2.25 turns for the entire workout

Avg RPM: 99

I felt 7 ~ I didn't feel bad I just didn't feel like an 8.

RPE: 17-19 ~ I would say I was at 17 until 15 minutes in when I hit 18 then at 17 minutes in I was definitely at 19 and tried to hold that until the end.

Bike Assessment

Training Zones

Swim Zones	Pace
Nov-06	Minutes Per 100 Yards/Meters
Test Scores	2:10 – 2:15
Top S	2:15-2:20
Bottom S	2:2:20-2:25
Top EZ	Resting Pool side

Swim 11/6/2006:

Total: 21:47

Avg: 2:10

Best: 2:01

100 yard times:

2:01
2:11
2:15
2:14
2:12
2:15
2:12
2:11
2:07
2:06

HR @ End: NA*
*By the time I found a pulse I could count I got 90 but was probably a couple of minutes after I had stopped. Going by RPE I would estimate based on previous wetsuit open water swims a heart rate ranging from 125 to close to 140 for the final 100 yards and an average of 128-130. RPE would be about 13-15. My arms were feeling some fatigue after about 600 yards in and I felt I was at my limits for smooth technique.

I felt: 8

	TS = Test score. This is essentially the pace or HR you had during your assessment. For HR I note it as the AVG you held minus 5. Your bike zone I estimated at 166 based on your note of how the HR on the strap dropped out – when I saw the run was 177 I felt good about it being correct. When you do POE level intervals, do the first one at TS pace or HR – for short intervals 1-2’ or less – you will need RPE because HR wont respond fast enough. The point is that if you start out at TS and build intensity from there you will not be starting out to fast and the workout should go very smooth.
	S is a good aerobic pace, short for Steady. This zone I often have to tweak up for running. I want you to try it, but if you find you are running and it is hard to feel like you have good movement skill at that low HR/Pace, then adjust and run at a comfortable effort with skill feeling really good (a point where skill and effort merge to feel really good and like you could continue for a long ways). Let me know what HR you see most of the time at that effort and if you know, what pace – ill tweak the S zone to reflect that.
	EZ is a recovery zone. Basically just used for between intervals and occasional bikes. On the bike this could be described as soft pedaling – almost turning the pedals so easy you can not feel resistance on them, like taking a walk on your bike. Running I would say in most cases it really means walking. However if you feel that will “kill” your rhythm then a very very very very easy jog will be ok.
	Finally when you do intervals, observe how HR and RPE relate (if on Revmaster how HR, RPE and Speed relate). If you find you are hitting the same or higher HR and the RPE feels appropriate and the speed is the same or higher the workout is going well. If you find your HR is not going up and seems to be low or getting lower compared to what your RPE is telling you or speed is telling you (meaning you are working harder/faster and HR is going down a bit) you are likely tired and ready to stop the workout. This most often happens if you go to hard early in the session OR you are a little tired overall. So if you see that happening, no matter where you are in the workout, stop and move to cool down calling it a successful day – you have absorbed all you can. Let me know so I can adjust if needed.

Bike Zones	Pace	Heart Rate
Nov-1-2006	Miles Per Hour	Beats Per Minute
TS	13.5-14.00	161-166
S	9.38-12.18	128-144
EZ	8.53 or below	116 or below

Run Zones	Pace	Heart Rate
Nov-1-2006	Minutes Per Mile	Beats Per Minute
TS	7:57 – 8:07	162-167
S	9:08 – 10:19	129-145
EZ	11:21 or below	117 or below

Run: 11/02/2006 BHS track, inside lane 10' warm-up as assigned

Duration: 23:52

Distance: 3 miles

Avg Pace: 7:57

Avg HR Rate: 166.9

I felt apprehensive and not fresh 7
*It was dark out and the track is poorly lit with just 2 flood lights with limited coverage so it was kind of strange. I was feeling some fatigue during the day and not looking forward to the run. I felt pretty blown over the last mile.

Mile	Time	Hr Rate	RPE
1	7:51	164	18
2	7:56	172	19
3	8:04	175	20
	23:52	166.9

Bike: 10/31/2006 Lemond Revmaster

Duration: 20:00

Distance: 4.8 miles

Avg MPH: 14

Avg HR Rate: 163 plus
*Lost HR to wrist receiver after 11:15 but bike receiver showed I was maintaining 170 -174 until the end from that point on.

Tension: 3.0 full turns for the entire workout

Avg RPM: 91

I felt 9

RPE: 18-20
*I did a 16 minute warm up prior to the test. 10 minutes was not enough. 20 minutes might be optimum for a good warm up for me (on the bike).