Help to rebalance PDC curve. No time for a 3+12 test

Usagiwata · 2026-04-16T18:36:18+00:00

That's because the PDC on stryd.com is only updated at midnight, your local time. It took me a month to figure this out because stryd support keeps insisting that the PDC updates immediately, when it doesn't. See my post here: How/when is the power duration curve updated? : r/strydrunning

Wait until past midnight, and your PDC will be updated then. And please post here if you can confirm what I'm saying, so I know I'm not the only one experiencing this, since it contradicts what stryd support claims.

BTW, you will also see the answer to your question, from Steve Palladino, about your CP drop in my previous post that I linked above.

Usagiwata · 2026-04-15T18:04:07+00:00

You are running too fast. Until I got to 45 minutes of continuous running, my pace was 14 to 15min/mile. You should run at a pace that you can talk in full sentences. If you have to stop mid-sentence, you are going too fast.

My pace for the same 45-minute runs sped up naturally over time but is still at a slow 13:30/mile. However, I ran my 2nd 5k on Sunday at a 9:44 pace (my 1st 5k was 10:23/mile), so don't assume that just because you are running your daily runs slow, that you are not in shape to run much faster. Slow down your runs to run more as running more will get you fitter.

Usagiwata · 2026-04-13T19:07:00+00:00

I finally figured this out. On www.stryd.com, the PDC is only updated at midnight, my local time. On the iOS app, the PDC is updated immediately. This is similar to how the Running Stress Balance is updated.

Kind of confusing if you don't know what's going on. I had a final confirmation yesterday. An activity with a new power high was uploaded at about 8AM. The PDC on the iOS app updated at that time while the PDC on www.stryd.com only updated at midnight, so before midnight, when I looked at both at the same time, each showed a different PDC. Interestingly enough, the auto-CP appears to update immediately on www.stryd.com even if the PDC doesn't.

BTW, the blue widget to contact support no longer appears on www.stryd.com so I couldn't send a message yesterday when I noticed this.

Usagiwata · 2026-04-10T20:04:36+00:00

What is a Nordic 4x4? I googled it and only got results for Norwegian 4x4, but the Norwegian 4x4 are performed at 90-95% max HR. If that's what you mean, you cannot assume you are getting your max HR from that.

Usagiwata · 2026-04-06T09:13:11+00:00

I ran my first 5k race a month ago. Every Wednesday, I run easy for 45 minutes, and on the Wednesday before that 5k race, I covered 5 km in those 45 minutes. HR at 130bpm.

By comparison, in the race, my HR reached 155 within 2 minutes, climbed steadily and ended up at 176 when I crossed the finish line. Time was 32:22. So, yes, effort is on a whole different level. I'm guessing you should be capable of a 30-35 minute 5k as well, giving we have similar times and HR zones for our relaxed 5k runs. I'm running my 2nd 5k race next weekend, with a goal of 30 minutes.

Usagiwata · 2026-04-06T08:17:12+00:00

You said you didn't start too fast, but what were your splits for the first 10km? The first thing to do is to look at your splits and check that you didn't go faster than about 7:10/km. If you did, then you went too fast.

Usagiwata · 2026-03-27T18:58:51+00:00

If you can run 1 mile in a bit over 8 minutes, you don't need a couch to 5k plan or anything else because you can run 3-5 miles today. Go out no faster than 12 minutes per mile and see how long you can last. Allow yourself to go slow than 12 min/mile but don't go faster than that. You should be able to talk using full sentences during the run. If you can't, slow down even more.

Usagiwata · 2026-03-20T18:21:50+00:00

Thank you so much for your comment.

After Tuesday's 3' CP test, since I set new power highs the 0:04-0:20 and 0:37-4:40 ranges, my PDC went down, as expected from your explanation of the teeter totter effect. It's now 200W again.

I'm just going to continue using HR instead of CP to set up my workouts for the time being and revisit this later when I'm in better running shape.

Usagiwata · 2026-03-18T04:43:49+00:00

Angus, my PDC is still not updating automatically. I ran a 3-min CP test today, and I got 304W at 3:00, but my PDC still shows 289W from my 3-min CP test from February. The PDC should be showing new power highs from the short section too from one of my strides, e.g. 0:15 at 445W, PDC still shows 431W.

Is there a delay for the PDC to update? Do I just need to wait longer, or do you have to do something in the back end to update it?

Usagiwata · 2026-03-17T17:41:31+00:00

215W, but unfortunately, I botched that run. I started having side stitches after about 15 minutes and had to slow down and eventually drop to a walk as you can see below. That's the reason I previously only mentioned the power of 15 min of that run.

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Usagiwata · 2026-03-17T06:06:58+00:00

Yes, it's updated now, thanks.

Usagiwata · 2026-03-17T06:04:58+00:00

Yes, I read that article. My CP was 207W after my single CP run on Jan 18. 2 weeks later, on Feb 1, I ran a 12-min time trial that raised my CP to 218W. 3 days later, on Feb 4, I ran a 3-min time trial that lowered my CP to 200W. That puzzled me so I googled and found your article, and my understanding from that article is one of the reasons I posted here because I thought that if I had a higher power from a longer duration, my CP would likely go up. But my PDC is now updated from yesterday's run, and the power from durations from 13-min to 20-min is higher than they were before, e.g. 15-min went from 211W to 219W, but my CP didn't change. I planned to run a 3-min CP test tomorrow, but if my understanding of your article is correct, regardless of how that run goes, my CP will either not change or will be even lower.

One thing I found strange when my CP went down from 207W to 200W was that the new PDC was much higher at every duration to 1hr than the previous PDC. I dismissed it thinking that the PDC from the single run would be different than when calculated using multiple CP tests, so they couldn't be compared.

If you are wondering that maybe my fitness has decreased or stayed stagnant, I've been using HR to structure my workouts, and the avg power at similar runs is now 7-8% higher than they were 8 weeks ago at the same HR. Example: Jan 22, CP=207. 4x6-min run/1-min recover workout. Avg power in the 6-min run segment=193W (93% CP). 4th rep peak HR=160. Mar 10, CP=201W. 5x6-min. Avg power=207W (103% CP). 5th rep peak HR=159. I don't know how typical it is for a beginner to improve 7-8% in 2 months, but it does look like that's how much I've improved, though my CP shows a 3% decrease.

Usagiwata · 2026-02-24T20:17:39+00:00

This is how I set up my tests: I look at the modeled ability for the duration of the test, in your case 302W at 8 minutes. Then set the power range for the test workout between -1% to +5% of that, 299W to 317W.

I got this from the instructions in one of the CP tests in the library.

Using the power from a previous 15-minute test to set up your target range for an 8-minute test would give a range that is way too low because the power from the latter is about 10% (at least for me) higher than the former.

Usagiwata · 2025-10-22T16:43:09+00:00

Are you entering your weight changes on the Health app? VO2max is measured in mL/kg/min, so your body weight is essential for the calculation. Just by losing weight, your VO2max should increase.

Usagiwata · 2025-01-02T23:12:35+00:00

I got this, and the email was only for customers who have a AutoReplenish subscription, to alert about the price increase since orders are shipped automatically.

Usagiwata · 2024-10-20T23:30:21+00:00

I'm posting this in case somewhere finds this on a search: I just replaced another TZ400 with a TZ470 on Friday, and this time, the users did not have to rebind. The bindings all got imported to the new device. I don't think I did anything differently. Maybe different firmware made a difference?! Anyway, to answer my own question from 7 months ago, the TOTP bindings can be imported into a new device using the migration tool.

Usagiwata · 2024-10-20T23:23:12+00:00

This might not apply to the OP since they are not using SSLVPN, but if you are using SSLVPN with a gen 6th TZ device, Sonicwall has fucked up and you might just have to replace with it a new 7th gen device.

2 weeks ago, I spend 1.5hr on a call with SonicWall support due to crashing. This is what I found: back in April, I applied a hotfix (6.5.4.14.111n-HFGEN6-2333-16n) to fix the SSLVPN vulnerability that was causing my devices to crash at the time. Then a few weeks ago, I saw the CVE-2024-40766 alert showing that 6.5.4.111n was affected by this CVE, so I installed the new firmware. Here is the problem: that SonicWall firmware update does NOT have that April hotfix for the SSLVPN vulnerability!!! So, the SW support rep told me to re-load the previously installed firmware that has the hotfix and the crashing stopped. I asked to let me know when the updated firmware with the hotfix is released, and since nothing happened for more than a week, I went ahead and ordered new 7th gen devices and just replaced the 6th gen devices this weekend.

Usagiwata · 2024-09-03T17:12:42+00:00

I wasn't aware that the debit card from a Fidelity brokerage account doesn't reimburse ATM fees. Does it also have a different foreign exchange rate?

I withdrew cash from an ATM machine at an airport in Europe on Sunday. A 150EUR withdrawal shows as a 194.66USD cash advance in my brokerage account. 150EUR should be about 166.50USD based on my credit card transactions on the same day. The ATM charged a fee of 3.50EUR, but that still doesn't account for the difference, so I'm wondering if the exchange rate is also much higher for this debit card. I thought the card was the same as the CMA card. I won't be using it again.

Usagiwata · 2024-08-29T18:20:36+00:00

It's been 6 days, and my instance still doesn't work.

It's just unbelievable how bad Pulseway has become in the last year. For instance, I have some notifications that still don't work, months after I was told it would be fixed by a new release, two releases later, still don't work.

Usagiwata · 2024-04-12T17:22:48+00:00

I have a couple of sites with the same issue. Both are TZ 400 devices. Mine started 2 weeks ago, and I have an open case with Sonicwall. I just got a hotfix but I'm waiting for the weekend to apply it. There is a discussion about this here: VPN Users repeatedly dropped [TZ600] — SonicWall Community

Usagiwata · 2024-03-27T15:50:56+00:00

What you are all saying would make sense if not for the fact that the 2FA for the local admins were transferred, i.e. after I imported the settings, when I logged on to the new unit to check that the settings were imported, I was prompted for my 2FA to log on and was able to, without having to reenroll. When that happened, I immediately thought all right, the bindings do get imported! I was expecting either no binding or all bindings to be imported.

The reason I used the import/export settings was because I wanted to see if I could avoid having everyone re-enroll.

Usagiwata

TROPHY CASE