A lesson of Lactate

On Monday, after having checked my e-mails over and over (obsessive-a tad you might say), I got my Peak results, aka new training zones for both the run and the bike. Immediately, I went for the run as it was the 3rd time around. I clicked and slowly, but surely, my smile became a victim of gravity. In my opinion, the worst had happened: I had gotten less fit on the run, or so I thought. That is...until I got the results analyzed. In short, I now have faster maximum speed, but my aerobic threshold has dropped slightly. However, the drop was originally all I could think about. I could not even appreciate that having a faster max speed created a gap that would (will) eventually lead to a faster marathon: 3:05, soon I come!

Stage	Speed	Heart Rate	Lactate
	(kph)	(bpm)	(mMol)
1	10	141	1.35
2	11	153	1.68
3	12	160	2.19
4	13	171	3.28
5	14	179	4.81
6	15	183	7.49
7	16	186	12.20

The table above shows my heart rate and lactate concentrations at the different treadmill speeds (please note that there is a 2% inclination) during the run. Please notice the pain threshold being at 12.2 mMol.
To summarize my run test and (snif snif) my thresholds:
Weight: 59.8 kg
Height: 172.5 cm
Max heart rate (bpm): 186
Stage time (min): 3.00
Aerobic threshold (kph): 11.6 (% of max)= 73%
Total time(min): 20.50
Last stage completed (kph): 15
Lactate threshold (kph) 13.5 (% of max)= 85%
Thus, my runners will now lead in the world of tempo and zone 1 (easy-steady).

After a quick lesson of humility, I clicked open the bike results. It was the first time that I was getting tested on the bike, and the first time testing myself on my tri bike for that matter. The test actually started at 80 Watts even though the table only shows the last 8 stages. It was a loooooooooooong ride! I kept getting rid of the lactate so I kept rolling! Until I was asked if I wished to attempt the next stage (280 Watts), said no, but was put into action for 10 seconds...and my legs seized up. Lactate had taken the lead, and that was it.

Stage	Power	Heart Rate	Lactate
	(Watts)	(bpm)	(mMol)
1	120	130	1.34
2	140	144	1.51
3	160	149	1.73
4	180	160	2.85
5	200	169	3.91
6	220	175	5.89
7	240	181	8.27
8	260	189	11.90

The table above summarizes the last 8 stages of the bike test; I'm so glad there is no pictures associated with the latter! Below is a quick summary of the bike test:

Weight: 59.8 kg
Height: 172.5 cm
Max heart rate (bpm): 189
Stage time (min): 3.00
Gear ratio: 53*17
Aerobic threshold (Watts): 165 (% of max)= 63%
Total time(min): 30.00
Last stage completed (Watts): 260
Power to weight ratio (Watts/kg): 4.35
Lactate threshold Watts) 200 (% of max)= 77%
Condition of legs: done.

For both the bike and the run, I have to work on my aerobic threshold AND on my lactate threshold, by doing long and steady sessions as well as tempo sessions.

Even if I wished (really?) the results were higher, better AND faster...I will stick to the numbers and make it happen on race day. NO bragging, just plain old hard work will do it.
But for now, I shall keep rolling, and get some satisfaction!