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 | 139/153 | 6.00/6.32 | 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 weeksWeek | 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
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