First, let me review the terminology I used last year.
- Race pace - The goal speed during the race
- Run - Go for a run not quite as fast as race pace
- Tempo - Go for a bike/run slightly faster than race pace but for less distance
- Intervals - Go for a bike/run with high intensity parts mixed in with low intensity recovery parts
- Hills - Go for a bike and spend most of the time going up and down a relatively steep grade hill
Some new terms I've picked up
- RPE - Rating of Perceived Exertion. A method of planning that allows you to understand how hard you should be pushing yourself. There are a couple of scales, but the one I have adopted is 1-10 because it fits in my worldview, and a scale that starts at 6 is confusing. The following explanation is my paraphrasing of (http://www.topendsports.com/testing/rpe-intensity.htm)
- 0 is no effort
- 2-3 normal training effort
- 5 is a hard effort, likely race-pace
- 7-8, interval effort
- 10 is maximum effort, you cannot hold this pace for long at all, maybe a sprint at the end of a race
- Strides - A gradual acceleration over a relatively short distance. For example, every five minutes you go from your normal training effort to close to max effort over the course of 20 seconds, then back to normal.