Benchmarks?
treefrog
Posts: 1,242
in General Chat
I was wondering if any of you have your own personal benchmarks by which you assess your progress and level of fitness?
I use the 60kM turbo session (PB 44KmH) 10kM run (PB 39.10) 20kM run (PB 93 minutes) and 100 lengths in under an hour. My benchmark weight is 70kg above this I'm slower than I could be, below it I'm in good shape
I use the 60kM turbo session (PB 44KmH) 10kM run (PB 39.10) 20kM run (PB 93 minutes) and 100 lengths in under an hour. My benchmark weight is 70kg above this I'm slower than I could be, below it I'm in good shape
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http://www.runbayou.com/Wavacalc.htm
Also has a calculator for optimum training times.
Wilko
7 miles- Into work PB 20.4mph
7 miles- Home from work PB 18.4mph (uphill :-( )
100k cycle PB 3h25m05s @ 18.1mph
10k run 49m04s (1st and only attempt with no run training)
10tt 26m53s @22.3mph
Novice triathlon 200mswim 12kbike 2.5krun - 48m33s
I really need to start sorting my diet and training out though to improve my times. Have a 10k run boxing day so will see what sort of improvements have been made from the old weekly run sessions...also know my pace a bit better.
I fail to make even "local class" [:D]
the run one is really usefull
Anyway, the upshot is tht I always have an idea of pace against record.
I wont bore you with the times.
I also have an benchmark weight for different parts of the season -
jan - march = running season - 10 1/2 stone
march - may = duathlon season - 11 stone
may - sept = triathlon season - 11 1/2 stone
luckily i can drop and increase weight fairly easily, i up the weight at the start of the duathlon season when i pack a bit of weight onto my legs for cycling, and add more weight when i start swimming and doing upper body weightlifting!