Monday, February 2, 2009

That's one slow step for man...

On my own now with my training, I've been pouring over information from various sources on being able to have a balance between:

1.) Developing an optimal training plan that will help me get to Cascade Crest this year.
2.) Having fun as I do it.

Today's workouts consisted of:

- About 7 miles of cycling for my work commute (3.5 miles each way)
- A return back into CrossFit again, using the Beginner's Routine (Today's lunchtime workout: Dumbbell Deadlifts of 15 @ #30, 12 @ #35, 9 @ #40)
- 30 min run (w/10 min warm-up) in Zone 1b.

For the run, I opted to do this on the treadmill. I wanted to see how tight I could make the HR stay within 135 bpm or less, but not go over my 138 bpm Aerobic Threshold. The warm-up was better than most other ones, but seems that 15 minutes might be the norm of when my body starts to settle in. Needless to say, I was very happy about the end Training Effect (TE) result of a 2.1 for the run. (Notice the general solid line in the training effect once it hits the Level 2 area.) This is good to know, since a majority of my training will have to be in this area to help with the fat-burning and running longer. I'll have to see how my body does doing a training run of a TE of 3.0-3.9 & 4.0-4.9 and figure out where my HR zones fall specifically around that.


King Arthur said...

Is there a reason that you want have your software automatically updating your fitness level. I range between a low of 7.5 and a high of 10.

Jon said...

Actually, I haven't allowed the Suunto Training Manager to update my activity class level. I've been too leery about letting it do that.

King Arthur said...

Don't be affraid.
I save a copy of my workouts in a seperate file. Onetime at Band Camp .. I mean after a windows update the software didn't work right and we had to wait a week for suunto to make a patch. I could have lost all my data if I hadn't backed it up. You can also go back and reanalyze your data any time and or force it into a fitness level. Did you "package" include a second VO2Max test after 60 days. I hope it did. I'm sure it will be a lot different now.

Jon said...

Okay, I'll back up my data tonight and give it a shot.

As for the VO2Max re-testing, Eric recommended that I go through it again to see where I'm at, but I'm not ready to put that cash down for that yet. Maybe in the summer before White River or Cascade Crest, but not right now. I also could just try and use a Cooper Test or a Balke Test to see where I'm at as well.

King Arthur said...

Yes, doing a repeat of any self test you did before will give you good results.

Jon said...

I'll probably do that self-testing in another month or two. Don't wanna rock the boat any further! :-)