miCoach "Be fit" level 7, session 1

Hi.

As promised I'll make a short overview of training program I'm currently following: miCoach "Be fit" level 7. The program has 4 training sessions per week:

1. Tuesday: Variable length green run, session length between 50 and 70 mins (I will call it "Long run" to distinguish from green run on Saturday)
2. Thursday: interval run
3. Saturday: Green run, 50 min
4. Sunday: Blue recovery, 45 min

Week 1 has Long run 50 minutes and interval run 29 minutes

Week	Total time	Long run	Interval run
Week 1	2:54	50 min (40 min in green zone)	Yellow intervals (9 x 1 min, 29 min total)

For the record, my current training zones are:

Polar zone	HR range	miCoach zone	Pace range
Zone 1	125 - 139	Blue zone	12:39-07:11 min/km
Zone 2	140 - 154	Green zone	07:11-05:32 min/km
Zone 3	155 - 170	Yellow zone	05:32-05:02 min/km
Zone 4	171 - 184	Red zone	05:02-04:07 min/km
Zone 5	185 - 198	Red zone	05:02-04:07 min/km

Training session 1: 40-min green zone

So today was the first long run: 50 minutes total, composed by 5 min blue "warm up" + 40 min green + 5 min blue "cool down"
The results of training: (From my Polar RS800CX):

Session	Duration planned/actual	HR avg/max	Distance Polar/miCoach	Pace avg/max	Running index	Cadence avg/max
1. Green 40 min	50:00/59:17	145/163	8.2/8.55	7:08/5:27	49	81/90

I think that the GPS/footpod distance difference is acceptable: the GPS track is a bit incorrect during the first minutes of run.


The training itself was easy (as the green run is supposed to be), and 50 minutes is just the right length for everyday jog. I jogged a bit too far from home so the session length got too long... It would be nice if the miCoach training session could have "flexible" green zone in it so that I could extend it a bit so that cool down would be ended right when I reach home. For today it meant I was walking for 9 minutes longer than needed. It has a little effect on the HR/pace statistics as well.

Weather was normal for the season: temperature +4°C, very little rain, small wind (4-5 m/s: head wind in first half of run).
Clothing: T-shirt, 2 x long sleeve shirt, track suite, ski hat. Normal in first half (actually wanted to have gloves for  a moment), a little too much (but still acceptable) when coming back with tail wind.

Happy running,
Gert