I did the run test Tuesday morning, and I'll admit, I was more anxious than I expected. I think I just had high expectations for myself since of the three triathlon disciplines, running is my "thing". I also haven't been doing any type of speedwork since Chicago, so I wasn't sure what I'd even be capable of. The goal of the test was to do a 30 minute time trial at a fast, but sustainable, pace. I interpreted this as tempo pace, and hoped to be anywhere from 8:00-8:20. After a 10 minute warm-up I kicked it up a notch. I didn't look at the pace on my Garmin but rather tried to run by feel. I stopped once to stretch out my hip flexor that had bothered me on my last long run, but it seemed to warm-up after that and has felt good since.
As I was running on the levy, I spotted a rogue coyote trotting along down on the bike trail. Most of the coyotes around here are pretty harmless, but I kept one eye on it until I was well past it. The run was definitely a hard effort and I felt pretty spent by the end of the 30 minutes. I managed to run 3.72 miles for the time trial with an average pace of 8:04. My heart rate definitely reflected the intensity of the run: 176 avg, 185 max. All things considered, I'm pretty happy with how I did, especially since this just gives us a baseline to work from in training. Rounded out the run to 5 miles with a cool-down back home.
I did the bike test today and was much less nervous! Probably because I know I suck on the bike and had pretty low expectations. Once again I didn't exactly know what to expect or what to aim for, but I figured I'd just put in a hard effort and see what happened. The format was the same as the run test so after a 10 minute warm-up I chose a fixed gear combo (big ring in front, 5th ring in back) and started the time trial! The goal was to maintain about 80-90 rpms at a hard, but sustainable, effort. By using the big ring I was able to get more power with each pedal stroke, but I kept the back gear in the middle so I wasn't grinding too much.
I actually felt really good during the ride and was surprised to see my heart rate much lower than on the run test. I got faster in the second half and was hitting 18+ mph in the final third. In hindsight, I'm wondering if I should've pushed harder! I covered 8.77 miles over the 30 minutes with an average speed of 17.5 mph. I think I could probably do a bit better, but my goal was to be consistent and maintain a fast cadence. Heart rate was 154 avg, 168 max. I rode the 15 minutes back to my house at a nice, easy speed and finished with a total of 15 miles for the day.
an absolutely gorgeous day for a ride!