Weather at CPH airport, ~10 km away:
20ºC, 9 m/s W, 1012 hPa, partly cloudy.
It was a beautiful and windy day.
Start at 11:57:58, ran for a total of 2:00’02".
Test course was four laps around “Solstriben”, and the protocol was one lap each at 130 bpm, 140 bpm, 150 bpm, 160 bpm, 170 bpm and 180 bpm.
- 2.286 km: avg. HR 131 bpm, lap time 16’08", pace: 7’03"/km.
- 2.286 km: avg. HR 141 bpm, lap time 14’48", pace: 6’28"/km.
- 2.286 km: avg. HR 151 bpm, lap time 14’00", pace: 6’07"/km.
- 2.286 km: avg. HR 162 bpm, lap time 13’03", pace: 5’43"/km.
- 2.286 km: avg. HR 171 bpm, lap time 12’30", pace: 5’28"/km.
- 2.286 km: avg. HR 182 bpm, lap time 11’44", pace: 5’08"/km.
The last aerobic test I did I ran at 7’30"/km @ 130 bpm, but another protocol. Here’s the results:
- 2.290 km: avg. HR 133 bpm, lap time 17’11", pace: 7’30"/km.
- 2.282 km: avg. HR 144 bpm, lap time 14’43", pace: 6’27"/km.
- 2.286 km: avg. HR 161 bpm, lap time 12’24", pace: 5’25"/km.
- 2.286 km: avg. HR 176 bpm, lap time 11’05", pace: 4’51"/km.
This is going the wrong way.
What I think happened was that I was stupid and ran the whole test without drinking anything. That’s something I can fix. I also ran Taastrup Løbet last tuesday at an average heartrate of 180 and average pace of 4’42"/km, and this is probably the clearest indicator that this test isn’t showing a true picture.
Running a warm-up and then a 13.2 km test in pretty warm weather might be too much, maybe I should run a shorter loop at each HR, or use larger HR jumps between laps. On the other hand, this is a solid aerobic and endurance test, and great training. It is certainly making me stronger.
I’ll sleep on it now, perhaps update tomorrow with what I find out when I think it through. Because right now it’s 21:50 and I’m dead tired and will go to sleep ASAP, sleeping in my compression tights.