So this week I did some testing to determine my training paces over winter.
For the run I did a 3.2km test and used Jack Daniels tables to calculate my VDOT pace. The weather on the day was nasty and wet and cold but I ran a time of 12:08 which puts me exactly halfway between a VDOT score of 51 and 52. My previous test (12:18) gave me a VDOT of 51 on the same course and so given the weather conditions I decided to give myself the benefit of the doubt and adopt a score of 52 :-). In terms of a comparison with previous tests, I've done this test 3 time now:
Date / time / pace / VDOT
31/07/2013 / 11:46.1 / 03:40.7 / 53
02/05/2014 / 12:18.0 / 03:50.6 / 51
14/10/2014 / 12:08.0 / 03:47.5 / 52
In July 2013 I was a little over a month out from Challenge Henley so I'm not surprised I was faster back then. However, I hadn't run for several months in the run up to the May 2014 test so I was slightly disappointed not to beat that time by a slightly larger margin... That said, I’ve only been doing c. 1hour running per week since that test so it’s not too bad.
For the swimming did a 400m, 200m and 50m time trial with loads of time to fully recover in between. CSS is then calculated as (400m time - 200m time)/2, and in theory it should be the approximate equivalent of my Threshold (1hr) pace. I had an empty lane which was nice, however I slightly messed up my length counting on the 400m and ended up doing 450m instead. The 450m set took me 6:43.7. Luckily I was recording with my Garmin so I know that I did the final 50m in 45.6seconds, meaning that I did the first 400m in 5:58.1… which is what I used for my 400m score. The full results from this test and previous tests were:
Date / 400m / 200m / 50m / CSS (/100m)
30/07/2013 / 05:44.0 / 02:48.0 / na / 01:28.0
29/04/2014 / 06:37.7 / 03:21.5 / 00:43.7 / 01:38.1
16/10/2014 / 05:58.1 / 02:51.6 / 00:35.4 / 01:33.3
So, again… I am now faster than I was in May this year but also slower than I was in July last year. But, just as with the running, I had done plenty of swimming over the summer of 2013 followed by no swimming for several months before the May 2014 test so it's hardly surprising that I'm now in between the two.
Lots to build on over winter :-)