Monday, October 27, 2014

miCoach "Be fit" level 7, session 4


Training session 4: Blue recovery

This session was "active recover", i.e. very easy jog for 45 minutes. I supposed I need to perform run-walk style of exercise but I actually managed to keep jogging for the most part of it. The first half had tail wind, and I think I needed only two short walking periods to maintain HR below 140. And the way back, when the wind was against me, I needed a bit more walking but still not too much.

Session Duration
plan/actual
HR
avg/max
Distance
Polar/GPS
Pace
avg/max
Running index Cadence
avg/max
miCoach score %
4. Blue recovery 45:00/48:48 139/1536.00/6.32 8:00/6:49 49 81/90 81%
3. Green 40 min 50:00/55:03 151/163 7.81/7.98 7:05/5:24 48 84/89 89%
2. Yellow intervals 29:00/31:28 149/171 4.52/4.68 7:05/4:28 48 81/95 55%
1. Green 40 min 50:00/59:17 145/163 8.2/8.55 7:08/5:27 49 81/90 81%

Weather was Ok for the autumn: temperature +4°C, small-to-medium wind (5-6 m/s: this time the head wind was in second half of run).
Clothing: 1 x T-shirt, 2 x long sleeve shirt, track suite, ski hat, gloves. Good.


Week 1 summary

The table below contains just some basic data. I'm not sure what exactly should I track, perhaps I will add a few columns during coming weeks
Week Planned duration Actual duration Distance
Week 1 2:54 3:15 26.5 km

I was also performing the miCoach strength and flexibility plan, "Non-equipment training", "Activate" phase. It added 1:20 training time, so total training time for week was actually 4:35

And the zone breakdown for running trainings were:
Week Blue zone Green zone Yellow zone Red zone
Polar miCoach Polar miCoach Polar miCoach Polar miCoach
Week 1 1:10 1:36 1:24 1:31 0:43 0:04 0:00 0:03


Week 2 overview

The coming week will have total time increase 3%, but the interval run intensity seems to be much higher.
Week Total time Increase Long run Interval run
Week 1 2:54 40 min green
(+10 min blue)
Yellow intervals, 29 min
9 x 1 min yellow
Week 2 3:00 3%  45 min green
(+10 min blue)
VO2 max intervals, 30 min
2 x (4 min yellow + 1 min red)

Add in the 3 exercises of strength and flexibility, planned duration of 45 min. But I suppose it takes me a bit over 60 minutes.

Happy running,
Gert

No comments:

Post a Comment