kaburns1214 Mentor Group 2012 - CLOSED (Page 13)

algorithms.  Its all algorithms these days. 

Jeff-y is being snarky, but yes, its based on algorithms. 

Essentially my coach uses various formulas based on my annual training volume of 950 hours to figure out the exact time to bike and run. 

Yes.  When you're doing base you should be building volume as well and your body needs a rest week to adapt to the volume. 

Morning everyone and Happy Christmas Eve.

Swam early this morning and now heading downstairs for the bike.  Prep cooking for tonight is done and Shaun is making a massive dent in the cookies I baked last night.

Just checking in to say Happy Holidays to all of you!  I have a gathering this evening and 2 gatherings tomorrow, so I won't be around.  Hope you all have good eats and drinks with great company!! 

Enjoy your family time, Jen! 

Ah, ever the trainer, Kelly. Have fun.

Happy Holidays everyone ... 1st of 2 1:30 runs today. 1st was in 20 degrees outside, still thawing!  2nd later sometime today on the tready for sure.

After tomorrows am workouts, I am home free and TAPERING!!!

Ran for 70 min this am using ht rate only for the first time.  I had trouble slowing down to keep my ht rate in zone 2...and I am slow to begin with.  I am doing Jorges bike plan over the winter so I have a 1hr ride later today then off to church and the fun begins. 

I have been able to understand the workouts up to this point but today on jorges plan I am stumped.  Can anyone tell me what this means:

20' as 2' @95-105% + 10' @ 70-75%

I hope everyone has a Merry Christmas!

Happy Xmas Eve.  Had a great group mountain bike ride on the trails this morning.  23 degrees!!!!!!! 17.8 miles, 3,500 feet of climbing and plenty of rock gardens.  A couple beers aftera nd I am ready for a nap.

Hope everyone has a great holiday!!!

Uugh!  Me too!  It was so frustrating!  I'm visiting my sister in DC and her neighborhood is ridiculously hilly.  I found myself having to WALK just to stay in Z2.  Eventually I gave up on it and just ran.  I'll work on HR training when I get home where it's a tad flatter.

HR Testing

I did the 5k test this morning 18 degrees outside.

Time: 20:59

Average HR 172 

Mile 1 - 6:55 Avg HR 162 Max HR 171

Mile 2 - 6:42 Avg HR 175 Max HR 178

Mile 3 - 7:21 Avg HR 179 Max HR 179

Wed Night 30 min Trainer Test

Last 20 mins Avg HR 161

Max HR 171

With this data hopefully I can get zones figured out 

KELLY  I NEED HELP!!!!

I am 36 years old 

MERRY CHRISTMAS!!!

I am not a HR zone expert, everything I know I've learned on BT and this mentor group.  But here's what I did.

Run - 30 minute run, with first 10 minutes as a warm up, then 20 min. all out effort (I wanted to puke).  I used my average HR for the 20 min. all out effort, which was 180, to set my run zones.

Bike - 30 minute ride outside, with first 10 minutes as a warm up, then 20 min. all out effort (again I felt sick).  Took my average HR for the 20 min. all out effort, which was 165, to set bike zones.

I set my zones in -

Settings / Training Log Settings / Manage HR Zones

Set up a new zone, use drop downs to select bike or run, and enter in your average HR for those last 20 min. efforts using Lactate Threshold Method, and calculate your zones.  There are other methods, such as Kavonen, which uses Max HR, which has pros and cons.  It seems most people use the LT method, and do the 20 min. field testing.

You might want to do a bike test outside at some point to see if your trainer test was accurate.  If you gave it your all it probably is fine.  And it looks like you ended up with approx. 10 beats lower on the bike, which Kelly said is pretty typical.

Hope that helps, if not you can search the forums for HR testing protocol.  There's a really good thread from a while ago that explains the field testing in great detail.

Merry Christmas everyone!!!  I hope you all enjoy your day!!!

Merry Christmas / Happy Holidays x 2.

Hope everyone has a great day.  I have another long trainer ride and then am bringing Shaun to the airport so he can go see his parents in North Carlina.

Did a little wheeling today, lots more snow out there still. Here's a poser shot I took on the way out. I never have many pics of MY Jeep so I decided today's beautiful scenery and weather was a good opportunity

Good morning everyone.  I hope everyone had a great holiday weekend.

On tap for today is some swimming and lifting this morning and then some running / water running tonight.  Looking forward to a day off from work and home alone to try to get the house in order.

Good morning.  I hope everyone had a great christmas. 

Today I will play with the kids until about noon.  I need to go into work for the afternoon.  I will hit the gym for weights and core.  I took yesterday off and today only weights.  I have a little soreness in my knee.  I think it is due to IT band but it is strange that it is on the lateral kneecap itself (where the attachment is).  Anyway stretch, ice and advil.

Have a great day everyone.

Morning!  Fabulous day yesterday.  Highlight of the morning was Tom bringing in a last gift - he found my IM Louisville poster & race # and framed it for me.  I had no idea I even had a poster from Louisville.  I'm pretty sure I didn't get one in Wisconsin, because if I had he would have framed that one too.  It was such a thoughtful gift, I almost cried.  He's a keeper!

In the afternoon we went to see Mission Impossible and then to our favorite China bistro.  A tradition we started several years ago, movie and Chinese for dinner.

I'm so "fooded" out though, I feel like a blimp!

Took one of our dogs on a short run this morning, and now heading out to Lululemon to use the giftcard my son gave me.  =)

Then on the trainer later for a Trainerroad workout.

Have a great day everyone!

Me too

Karen, do you know if you can use Trainerroad through a PS3??

they suggest a PC or computer hooked into your TV, but my desktop is very old and i dont have a laptop.