Saturday, December 6, 2008

first run in a long time and more wattage fun

I ran for a solid 15 mins on the treadmill this morning, my first run in 2 weeks. Surprisingly, it felt like I hadn't stopped running. I even did the usual 4 X (30 second on/90 second off) intervals to see how my speed work was doing, and again, it felt fine. After the 15 mins though, I did feel like my overall endurance was not the same, and that was confirmed when I got off the treadmill and I felt some inflamation in my quads. That went away quickly, which means that I haven't lost my running shape entirely, I just need to reclaim it and get back to doing a 10K and feeling fine afterwards.

Then I took a small break, ate some food, let it digest and hopped onto my new trainer, the Kirt Kinetic Road machine:
I did another test, this one is for finding your MAP, or maximum applied power. My coworker is a self proclaimed "wattage junkie", he gave me some rough instructions on how to conduct the test. Basically warm up for 15 mins, then get into a 90 RPM cadence starting at about 170 watts. Every three minutes increase your wattage by upping one gear in the back, while maintaining that 90 RPM. Stop when you can't hold 90 RPM any longer. It took me three iterations before I could no longer hold 90 RPM. I'll post the data when I get back. I think I got the same number as my previous test, since I haven't really had time to improve over a 2 day period. Still, a good test! I am gonna need to consult my coworker to see how to do the test better, as 3 interations was not enough data to clearly find the number I was looking for.


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