What can I learn from a sub-perfect LT run test?

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2009-02-06 9:07 AM

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Subject: What can I learn from a sub-perfect LT run test?
Using the LT test parameters of doing a 10' WU followed by 30' all out and using AVG HR over the the final 20'.

I gave myself a 95% on execution for yesterday's LT test. The reason for a less than perfect score (according to me) is I still had a small amount of juice left in the legs, but my lungs could go no further. This was my first test of the season so I really don't have any tests to compare it to.

My questions:

Was this a successful test? (Since my legs were not full fatigued)

What are my limiters? ie, Aerobic or anaerobic endurance (since my lungs didn't make it), something else?

What can be done to get a 100% on the next test?

Discuss

2009-02-06 9:18 AM
in reply to: #1948757

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Subject: RE: What can I learn from a sub-perfect LT run test?

Your legs and lungs go together.  They're a package deal.

Were you slowing down?  Or did you hold a mostly steady pace?  The goal is the latter.  If you slowed too much, then you paced improperly.  Or you could say you lacked the endurance to hold your speed.

Do it again in a few weeks and see how it goes.  Did you cover more distance than the last time?  Hold a steadier pace?  If so, that's good.

2009-02-06 9:35 AM
in reply to: #1948795

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Subject: RE: What can I learn from a sub-perfect LT run test?
JohnnyKay - 2009-02-06 9:18 AM

Your legs and lungs go together.  They're a package deal.

Were you slowing down?  Or did you hold a mostly steady pace?  The goal is the latter.  If you slowed too much, then you paced improperly.  Or you could say you lacked the endurance to hold your speed.

Do it again in a few weeks and see how it goes.  Did you cover more distance than the last time?  Hold a steadier pace?  If so, that's good.



Pace:

10' @ 6:59 HR = 176
10' @ 7:06 HR = 177
10' @ 7:13 HR = 178

This was an out and back and the first half would have been ever so slightly downhill. I do not have a previous test to compared it against. I was in a bad bike wreck last summer during IMKS so this is my first test since last spring.
2009-02-06 9:42 AM
in reply to: #1948878

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Subject: RE: What can I learn from a sub-perfect LT run test?
OK, so you slowed a little but not badly (especially if you have a downhill/uphill for the out/back).  I'd say that was a pretty decent test and the 177 HR and 7:06 pace appear to be good markers for you to use for now.  Next time, maybe shoot to hold the 7:00 pace coming back in.  Nice work.
2009-02-06 9:46 AM
in reply to: #1948905

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Subject: RE: What can I learn from a sub-perfect LT run test?

JohnnyKay - 2009-02-06 8:42 AM OK, so you slowed a little but not badly (especially if you have a downhill/uphill for the out/back). I'd say that was a pretty decent test and the 177 HR and 7:06 pace appear to be good markers for you to use for now. Next time, maybe shoot to hold the 7:00 pace coming back in. Nice work.

x2. Slowing the amount you did, especially if you consider the terrain is nice pacing. I'd call that a good test. The object of a test is not really to cross the line and fall over, but to maintain a steady, but hard pace to get a gauge of where you are for training and what effort level you need to train at to get faster.

Nice test.

John 

2009-02-06 11:43 AM
in reply to: #1948757

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Subject: RE: What can I learn from a sub-perfect LT run test?
I'd agree with everyone else, looks pretty good to me. Maybe the lesson in this is that no one is perfect and if you gave this your best, then that's about as close to perfect as you are going to find. That doesn't mean you can't go harder or hold your pace longer next time, but perfection isn't going to show up anytime soon.

Good luck with your training!

--Chris

2009-02-06 11:55 AM
in reply to: #1948757

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Subject: RE: What can I learn from a sub-perfect LT run test?
Yup, if you choose to go the way of HR zones, then I would suggest that using 177 as a basis for now would be decent.  Then as Johnny said, check it again in a few weeks to compare.
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