Test Week Again

Tuesday's test did not go as I had hoped. On the plus side, I have tested pretty consistently for the last 3 years. However, I hoped for better success on Thursday and had a different plan.

Before Thursday's test, Todd said, "You need to learn to pace yourself." I know! He said that for the first half mile on Tuesday, I was at 300W. You can see by the results below that dropped quite a bit over the next 4.5 miles. Well, Thursday I did what he said. And, shocker, it worked. I took 3 minutes rather than my usual 3 seconds to ramp up and then basically used 3-minute intervals to pace. We looked at my stats after and you can see each 3-minute segment distinctly, so I was right on with that. However, we then looked at another person's stats and I noticed how much work I really have yet to do.

Pink = Kailin
Red and Green = Geoff' 

I'm not exactly sure what the lines are representing (I think two are cadence and watts, but I'm not sure what the third is), but it's obvious that one person is slightly more consistent than the other! I did, though, achieve my best results to date, improving my time by 11 seconds and my watts by 8. My average heart rate for this test was 190 bpm. And yes, that is correct. Yikes!

Date	Test Number	Completion Time	Average Watts
March 5, 2013	TT #11a TT #11b	13:44 13:19	227 watts 246 watts
February 23, 2013	TT #10a TT #10b	13:30 (6 mi: 16:45)	238 watts 239 watts
January 10, 2013	TT #9b	13:50	223 watts
January 8, 2013	TT #9a	14:04	213 watts
March 29, 2012	TT #8b (tempo)	13:50 (tempo)	220 watts (tempo)
March 27, 2012	TT #8a (tempo)	14:01 (tempo)	212 watts (tempo)
January 26, 2012	TT #7	13:46	226 watts
January 24, 2012	TT #6	13:43	228 watts
May 4, 2011	TT #5	13:37	237 watts
March 3, 2011	TT #4b (tempo)	14:26 (tempo)	202 watts (tempo)
March 1, 2011	TT #4a	13:38	229 watts
January 6, 2011	TT #3b (tempo)	14:58 (tempo)	185 watts (tempo)
January 4, 2011	TT #3a	14:06	217 watts
March 25, 2010	TT #2	13:56	223 watts
January 28, 2010	TT #1	14:22	208 watts

Kiki and I headed to Inversion after. My other workouts this week have been 3- or 5-minute isos with one 20-minute TRUE elliptical and one 30-minute regular elliptical efforts thrown in for good measure.