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	139/153	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 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