Wednesday and Thursday morning I did this regular loop, in opposite directions. Repeated because the first time I thought I'd balls'd it up as I had an MHR of 157 vs cap 148, but that was in the warm up when I came up to a junction, so I'm not too worried about it. The results actually came out pretty similar in both cases.
T) 5.41 mi / 43:47 / 8:05 / A145 / M 157
1) 8:33 / A 138 Warm up
2) 7:50 / A 144
3) 7:52 / A 147
4) 7:58 / A 146
5) 8:04 / A 146
6) 0.41mi / 3:31 / 8:32 / A 147 - cool down
T) 5.44 mi /43:37 / 8:01 / AHR 144 / MHR 154
1) 7:49 / AHR 134 warm up
2) 7:57 / AHR 145
3) 7:47 / AHR 146 (slight downhill)
4) 8:07 / AHR 147 (slight rise)
5) 8:05 / AHR 146
6) 0.44mi / 3:50 / 8:39 / AHR 144 cool down
The test is supposed to show how well balanced you are between aerobic and anaerobic ability. The flatter your pace profile the better and more conditioned your aerobic system is as it suggests that you can carry on at that pace for quite soem time.
I also did the same on the turbo trainer, as I'll also be spending some time on the bike over the winter and into next year. Plan was 10 mins - 35 mins on test - 10 mins cool down. I'd planned to record overall average watts every 7 mins (similar time to a running mile) and then work out average watts for that segment with a bit of spreadsheeting.
Total 55min/16.43mi / 17.9 ave / 525cal / A 203W / M226W / AHR 140 / MHR 150
1) 217W / A140 / M148
2) 213W / A147 / M149
3) 209W / A147 / M150
4) 205W / A147 / M149
5) 201W / A146 / M149
Again pretty flat profile suggesting that my aerobic system is fairly well conditioned.
The plan now is to train exclusively inside that aerobic limit for the next three months and redo at least one of these tests each month. After that period, going into December, I'll start introducing interval workouts with a build up to a 10k road race on New Year's Eve and a 25 mile TT in Feb if I can get to that one.