5k details - spreadsheet shock

[Bob S.]

I just posted the details of today's 5k in my blog. When I completed the spreadsheet, I was stunned to realize that I did the last 2200m at a faster pace than I was hoping for the 2k at sea level at the end of the month.

Bob S.

[dblinden]

Bob - What is the link to your blog? Would like to read it. And congrats.

Dennis L

[Bob S.]

Bob - What is the link to your blog? Would like to read it. And congrats.

Dennis L

Thanks, Dennis. The blog is in the UK forum, which is now at:

http://indoorsportservices.co.uk/forum/

Bob S.

[jamesg]

last 2200m at a faster pace

Well done; you know very well that's the effect not only of rational training, but also of a good warm-up.

These days I work at very low power levels, and one consequence is that warm-up (a physical phenomenon described by calories produced and body mass) takes a lot longer. If I do a 5k from cold (UT2/1, not TT), the 5k is mostly over before I get really warm, even though it takes me almost 25 minutes.

At a guess, warm means +2°C. So if I weigh 85 kg, I must produce at least 170 kCal; then I'm warm. I trust I can include C2's 300 kCal/h in the package. Otherwise I'll never do any exercise, just warmups and downs.

[Bob S.]

You have a point, James, and I mentioned that in the blog. But it was a bit much to do 10 minutes of a regular warm up at an average of 71% 2k level, then about 13' of break (drink, bathroom, etc.), followed by about 15' in the TR zone, and then continue on without a break to do the time trial. That first 2800m was done at 92-100% 2k level, averaging just over 96%. I find it hard to consider that as all warm up. It probably did help to some extent. The next efforts will be at sea level, a 500k, a 1k, and an actual 2k race. For these, I plan to use the 19:45 Eddie Fletcher warm up. It was designed for the 2k, of course, but I don't know of any other for the shorter pieces.

Bob S.