"Be fit" level 7, session 11: 40-min Green

40-min Green

Todays run was normal green run. Not too long, not too short... Weather was a bit cold, and as I went out without gloves my fingers got some cold. At least during first 15 minutes of running when body was not yet heated up. My legs are feeling a little tired after the run. Perhaps it is caused by previous session, seems like I'm not yet fully recovered from VO2 max intervals. The OwnOptimizer test result tells the same. I used again  the Adidas Supernova Glide shoes, and seemed like the factor I set int last time was a bit too high. Adjusted it down today after first 4 km. But it means I should go back and correct paces of the VO2max intervals.

Session	Duration plan/actual	HR avg/max	Distance Polar/GPS	Pace avg/max	Run index	Cadence avg/max	miCoach score %
11. 40.min green	50:00/53:34	148/159	7.96/8.01	6:44/5:26	53	83/89	84%
10. VO2max intervals	30:00/36:14	158/191	5.63/5.66	6:26/3:17	44	83/101	67%
9. Green 50 min	1:00:00/1:07:59	151/170	9.81/10.57	6:56/4:45	49	84/90	80%
_. Blue recovery	30:00/34:56	137/146	4.53/4.74	7:42/6:15	52	84/90	70%
_. Blue recovery	30:00/35:01	132/148	4.18/4.42	8:23/4:45	48	81/87	86%
_. Blue recovery	30:00/34:46	133/143	4.44/4.53	7:50/6:32	52	82/90	91%
7 -> 8. Green 40 min	50:00/59:18	146/162	8.30/8.41	7:09/5:21	50	82/91	77%
8 -> 7. Blue recovery	45:00/48:03	136/145	6.01/6.10	7:59/6:01	51	82/93	91%
6. VO2max intervals	30:00/31:38	153/190	4.58/4.91	6:54/3:37	45	81/98	76%
5. Green 45 min	55:00/1:08:01	149/163	7.80/9.04	7:37/5:18	49	85/91	67%
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 a bit cold: temperature +2°C, very little wind
Clothing: 2 x T-shirt, 2 x long sleeve shirt, track suite, ski hat. Fingers got cold (during first 15 mins)

Polar OwnOptimizer test

Now I have performed OwnOptimizer tests each morning... It is suggested to perform them 3 times a week, but I suppose I continue daily tests until I understand the patterns.Today's result is still "Training effect" despite that yesterday was inactive rest day.

Date	HR Rest	HR Peak	HR Stand	Result	Previous day
14.11.2014	58	114	75	3 - Training Effect	Rest day
13.11.2014	59	109	75	3 - Training Effect	VO2max interval
12.11.2014	55	107	68	2 - Normal	Rest day
11.11.2014	52	103	67	2 - Normal	50 min green
10.11.2014	55	102	75	2 - Normal	active "rest day"

Happy running,
Gert

"Be fit" level 7, session 10: VO2 max intervals

VO2 max intervals

This was the first hard session after rest week. I started to feel overt raining signs after I had performed previous instance of this training, and subsequently took the rest week. Hope it goes better this time.
I have been running only with my old shoes recently. This time I took the "newer" ones, Adidas Supernova Glide ones I bought  in august (usage 95 km after todays run). Somehow the calibration factor was been changed in the Polar watch so the speed display was really small at the start of the run. I corrected the calibration factor while I was running; unfortunately I did this during the first yellow interval part so that the speed was a bit too slow during it. But rest of intervals went really nice. The feeling was same as in previous time, see http://gertatrunning.blogspot.com/2014/10/be-fit-level-7-session-6-vo2-max.html. And, as in previous session, I finished last red interval with "all in". Somehow I missed the beep from RS800CX that tells the interval is over so I run hard few seconds too long.
The first yellow (4 minutes) had following stats: HR average 167 (max 171), pace: 5:2 (max 4:41), distance 0.73 km, cadence 87 (max 90). This was followed by 1 minute red run: HR average 175 (max 181), pace 4:00 (max 3:45), distance 0.26 km, cadence 92 (max 94).
The work phase was followed by 4 minute recovery in blue zone. I kept jogging slowly and managed to bring my HR down to ~148 bpm.
The second repetition of intervals was where I pushed all-in at the end of red. Stats for yellow: HR 169 (max 175), pace 5:06 (max 4:35), distance 0.78 km, cadence 88/90.
And for second red phase: HR 180 (max 190), pace 3:46 (max 3:22), distance 0.27 km, cadence 95/101.
I wonder if I should put this data into some kind of table so it is possible to compare different  training sessions?

Session	Duration plan/actual	HR avg/max	Distance Polar/GPS	Pace avg/max	Run index	Cadence avg/max	miCoach score %
10. VO2max intervals	30:00/36:14	158/191	5.63/5.66	6:26/3:17	44	83/101	67%
9. Green 50 min	1:00:00/1:07:59	151/170	9.81/10.57	6:56/4:45	49	84/90	80%
_. Blue recovery	30:00/34:56	137/146	4.53/4.74	7:42/6:15	52	84/90	70%
_. Blue recovery	30:00/35:01	132/148	4.18/4.42	8:23/4:45	48	81/87	86%
_. Blue recovery	30:00/34:46	133/143	4.44/4.53	7:50/6:32	52	82/90	91%
7 -> 8. Green 40 min	50:00/59:18	146/162	8.30/8.41	7:09/5:21	50	82/91	77%
8 -> 7. Blue recovery	45:00/48:03	136/145	6.01/6.10	7:59/6:01	51	82/93	91%
6. VO2max intervals	30:00/31:38	153/190	4.58/4.91	6:54/3:37	45	81/98	76%
5. Green 45 min	55:00/1:08:01	149/163	7.80/9.04	7:37/5:18	49	85/91	67%
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 good: temperature +7°C, almost no wind
Clothing: T-shirt, 2 x long sleeve shirt, track suite, ski hat. A little bit too warm

Polar OwnOptimizer test

I also performed the OwnOptimizer test this morning. I'm a bit surprised that the values are higher than on a day when there was a 1 hour run performed on a day before. I should review my old data; I seem to remember similar pattern at that time (Higher values after rest days than after training days).
If anybody could shed a light I would be thankful.

Date	HR Rest	HR Peak	HR Stand	Result	Previous day
12.11.2014	55	107	68	2 - Normal	Rest day
11.11.2014	52	103	67	2 - Normal	50 min green
10.11.2014	55	102	75	2 - Normal	active "rest day"
08.11.2014	63*	110	86	2 - Normal
07.11.2014	64*	103	77	2 - Normal
* - Rest period was sitting

Happy running,
Gert

"Be fit" level 7, session 9: Long run (50 min green)

50-min green zone run

It's time to jump back into "Be fit" level 7 plan. As the "recovery" was not caused by severe issues I hope I can continue at the point where I made the break. So I took the next session from plan, "50-min green" long run. Forgot to take gloves, and as the weather was kind of cold and windy I headed towards the Kadrioru park (hoping to get some wind protection from trees). The hilly course didn't affect the numbers as much as I expected...

Session	Duration plan/actual	HR avg/max	Distance Polar/GPS	Pace avg/max	Run index	Cadence avg/max	miCoach score %
9. Green 50 min	1:00:00/1:07:59	151/170	9.81/10.57	6:56/4:45	49	84/90	80%
_. Blue recovery	30:00/34:56	137/146	4.53/4.74	7:42/6:15	52	84/90	70%
_. Blue recovery	30:00/35:01	132/148	4.18/4.42	8:23/4:45	48	81/87	86%
_. Blue recovery	30:00/34:46	133/143	4.44/4.53	7:50/6:32	52	82/90	91%
7 -> 8. Green 40 min	50:00/59:18	146/162	8.30/8.41	7:09/5:21	50	82/91	77%
8 -> 7. Blue recovery	45:00/48:03	136/145	6.01/6.10	7:59/6:01	51	82/93	91%
6. VO2max intervals	30:00/31:38	153/190	4.58/4.91	6:54/3:37	45	81/98	76%
5. Green 45 min	55:00/1:08:01	149/163	7.80/9.04	7:37/5:18	49	85/91	67%
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: temperature +2°C, gentle breeze (5 m/s)
Clothing: 2 x T-shirt, 2 x long sleeve shirt, track suite, ski hat. Almost ok, fingers got a bit cold

 

Polar OwnOptimizer test

I restarted the ownoptimizer testing, now with "HR rest" period lying down. Interesting that HR values are lower on 11.11 than they were 10.11, despite of doing 1 h green run on 10.11. Perhaps the non-training activities from Sunday did have an effect, as well as sitting at work all day on Monday.

Date	HR Rest	HR Peak	HR Stand	Result
11.11.2014	52	103	67	2 - Normal
10.11.2014	55	102	75	2 - Normal
08.11.2014	63*	110	86	2 - Normal
07.11.2014	64*	103	77	2 - Normal
* - Rest period was sitting

Coming races

There are two "winter" marathons taking place at the end of this year. One is "4. Pääsküla raba marathon", http://www.haanja100.ee/en/4-paaskyla-marathon-regulations , and the other is "2014 old year marathon", https://www.facebook.com/events/1487504294859562/ They are one month apart, on 22.11 and 20.12. I plan to run them very easy, more like long training sessions. I hope to get a lot of new knowledge during them, as I have not run marathons with low intensity yet. And I hope that one of them would be on snow... Just hope that not on ice.

Week 2 summary

The table below contains just some basic data.

Week	Actual count	Planned count	Actual duration	Planned duration	Distance	S&F duration
Week 1	4	4	3:15	2:54	26.5 km	1:20
Week 2	3	4	2:19	3:00	18.4 km	1:09
Recovery week		4	2:44		21.4 km	1:08

The training time was incresed by 18% compared to previous week and -16% compared to week 1. Well, previous week had one missed training which was peformed at the start of this week. Add in the miCoach strength and flexibility, "Non-equipment training" plan, "Activate" phase. It added 1:08 training time, so total training time for week was 3:52

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	0:54	1:17	0:47	0:54	0:29	0:06	0:07	0:03
Recovery week	1:38	1:46	0:52	0:53	0:10	0:01	0:00	0:00

Week 3 overview

The current week will have total time increase 3%. Intervals are the same as in week 2. I hope that jumping in after resting week is not too much for my body. Good that I have time for trial-and-errors...

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)
Week 3	3:05	3%	45 min green (+10 min blue)	VO2 max intervals, 30 min 2 x (4 min yellow + 1 min red)

Again, add the 3 exercises of strength and flexibility, planned duration of 45 min.

Happy running,
Gert

Rest week, session 4: Blue 30 min recovery

Blue 30 min recovery

The last session recovery of the week was on Saturday, and Sunday will be rest day. Hopefully I have recovered well enough to take higher training loads next week. The HR graph is garbage for the start of session: probably because I played with OwnOptimizer testing on morning and the skin lost the moisture during that period. The running index might be influenced as well... The peak HR was recorded to be 175, I took maximum from the later session period for statistical data.

Session	Duration plan/actual	HR avg/max	Distance Polar/GPS	Pace avg/max	Run index	Cadence avg/max	miCoach score %
_. Blue recovery	30:00/34:56	137/146	4.53/4.74	7:42/6:15	52	84/90	70%
_. Blue recovery	30:00/35:01	132/148	4.18/4.42	8:23/4:45	48	81/87	86%
_. Blue recovery	30:00/34:46	133/143	4.44/4.53	7:50/6:32	52	82/90	91%
7 -> 8. Green 40 min	50:00/59:18	146/162	8.30/8.41	7:09/5:21	50	82/91	77%
8 -> 7. Blue recovery	45:00/48:03	136/145	6.01/6.10	7:59/6:01	51	82/93	91%
6. VO2max intervals	30:00/31:38	153/190	4.58/4.91	6:54/3:37	45	81/98	76%
5. Green 45 min	55:00/1:08:01	149/163	7.80/9.04	7:37/5:18	49	85/91	67%
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%

Also the last "Activate" strength and flexibility plan session was on Saturday. I'll take next "Non-equipment" plan starting on Monday, it will be "get lean" I believe. Not sure if this is good choice, maybe I should go with "Get Strong" instead. But I'm curios to see, those three weeks will not be wasted (even if the plan is too easy).

Weather was good: temperature +4°C, gentle breeze (5 m/s)
Clothing: T-shirt, 2 x long sleeve shirt, track suite, ski hat. Almost ok, fingers got a bit cold

Polar OwnOptimizer test

Second OwnOptimizer test today (prior to training). I think I have to restart the testing and make a new baseline: I have been sitting during the "rest" part of the test so far. But, today, I actually made two tests. First was giving 66-110-80 and "3 - training effect" as a result. I think that it is because of the sitting position is changing too much between test, and hence the effort that heart needs to do. Seems like the "Resting" heart rate is influencing test result more than other two, so the sitting position really needs to be consistent. Can't do that well enough; will be lying down for next tests.

Date	HR Rest	HR Peak	HR Stand	Result
08.11.2014	63	110	86	2 - Normal
07.11.2014	64	103	77	2 - Normal

Happy running,
Gert

Rest week, session 3: Blue 30 min recovery

Blue 30 min recovery

Another easy recovery run, two more during this week. Didn't get enough rest at night, children were waking me up. And I still woke up at 5:30 in morning. A little bit tire feeling after the tarining and during the first half of day. Today I run in the Kadrioru park http://www.visitestonia.com/en/kadriorg-park?site_preference=normal. It is a bit more hilly than my normal course. And more traffic lights to stop on. But it's actually nice place to run, just not worth in case of 30 min jog.

Session	Duration plan/actual	HR avg/max	Distance Polar/GPS	Pace avg/max	Run index	Cadence avg/max	miCoach score %
_. Blue recovery	30:00/35:01	132/148	4.18/4.42	8:23/4:45	48	81/87	86%
_. Blue recovery	30:00/34:46	133/143	4.44/4.53	7:50/6:32	52	82/90	91%
7 -> 8. Green 40 min	50:00/59:18	146/162	8.30/8.41	7:09/5:21	50	82/91	77%
8 -> 7. Blue recovery	45:00/48:03	136/145	6.01/6.10	7:59/6:01	51	82/93	91%
6. VO2max intervals	30:00/31:38	153/190	4.58/4.91	6:54/3:37	45	81/98	76%
5. Green 45 min	55:00/1:08:01	149/163	7.80/9.04	7:37/5:18	49	85/91	67%
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 good: temperature +6°C, gentle breeze (4 m/s)
Clothing: T-shirt, 2 x long sleeve shirt, track suite, ski hat. Ok.

Polar OwnOptimizer test

As I wrote already I want to measure the training state somehow. So I decided to use the OwnOptimizer feature in my Polar RS800CX. The test is comparing five HR characteristics between tests, which are taken at rest position and while standing. The other name for the test is "orthostatic test". There's some good information about the test at Polar web "The what and how of orthostatic test": http://www.polar.com/en/support/the_what_and_how_of_orthostatic_test?product_id=64983&category=faqs Also, the RS800CX user manual has some information http://www.polar.com/e_manuals/RS800CX/Polar_RS800CX_user_manual_English/ch09.html#OwnOptimizer

Date	HR Rest	HR Peak	HR Stand	Result
07.11.2014	64	103	77	2 - Normal

The "Normal" state is expected as the watch does not have baseline yet - so it considers whatever values it gets as my "Normal" ones. And actually I have zero knowledge about their meaning as well. I looked at my history and I have performed this OwnOptimizer test with my old RS400 during some period of year 2008. But I think they can't be anyhow compared to values I have today...
The what and how of orthostatic test displays two additional parameters that are not captured when performing test with RS800CX: Resting and standing heart rate variability. But, the test protocol is very simple and the Polar ProTrainer 5 can generate OwnOptimizer test result from the exercise I can record with watch. Perhaps I will try to perform such manual tests for a while to record that extra information... The test protocol itself is very simple: 3 minutes rest + 3 minutes standing up. Let's see how it turns out in practise.


Happy running,
Gert

Rest week, session 2: Blue 30 min recovery

Blue 30 min recovery

First easy recovery run, two more during this week. Feeling was very good, I would like to train harder. But perhaps I will stick with original decision.

Session	Duration plan/actual	HR avg/max	Distance Polar/GPS	Pace avg/max	Run index	Cadence avg/max	miCoach score %
_. Blue recovery	30:00/34:46	133/143	4.44/4.53	7:50/6:32	52	82/90	91%
7 -> 8. Green 40 min	50:00/59:18	146/162	8.30/8.41	7:09/5:21	50	82/91	77%
8 -> 7. Blue recovery	45:00/48:03	136/145	6.01/6.10	7:59/6:01	51	82/93	91%
6. VO2max intervals	30:00/31:38	153/190	4.58/4.91	6:54/3:37	45	81/98	76%
5. Green 45 min	55:00/1:08:01	149/163	7.80/9.04	7:37/5:18	49	85/91	67%
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 good: temperature +9°C, moderate breeze (7 m/s)
Clothing: T-shirt, 2 x long sleeve shirt, track suite, ski hat. Perhaps a bit too warm.

"Be fit" level 7, session 8: Green 40 min

Training session 8: Green 40 min

I started to have some signs of overtraining as I wrote in previous message. There was a small knee pain during the workout. The knee continued to send the alerting signals for the rest of the day and evening. So I skipped going out on Saturday morning. I also had feeling like I would be getting flu on Saturday/Sunday - that is AFAIK another sign of (too) hard training. So I had a rest day on Sunday as well.
But the feeling was rather good on Monday morning so I went out for a run. It was actually "rest day" in original training plan, and because of the overtraining sign I had I took the 40 min green I had skipped on Saturday. This time I had (just a tiny bit) pain in right heel, during rather short distance. But I decided I will postpone the training plan for one week and take only 30 min recovery sessions instead (Wednesday, Friday and Saturday). But the run went nicely otherwise; there was moderate breeze, helping from back in first half and against me after turning back.

Session	Duration plan/actual	HR avg/max	Distance Polar/GPS	Pace avg/max	Run index	Cadence avg/max	miCoach score %
7 -> 8. Green 40 min	50:00/59:18	146/162	8.30/8.41	7:09/5:21	50	82/91	77%
8 -> 7. Blue recovery	45:00/48:03	136/145	6.01/6.10	7:59/6:01	51	82/93	91%
6. VO2max intervals	30:00/31:38	153/190	4.58/4.91	6:54/3:37	45	81/98	76%
5. Green 45 min	55:00/1:08:01	149/163	7.80/9.04	7:37/5:18	49	85/91	67%
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 good: temperature +8°C, moderate breeze (7 m/s)
Clothing: T-shirt, 2 x long sleeve shirt, track suite, ski hat. Good.

Week 2 summary

The table below contains just some basic data.

Week	Actual count	Planned count	Actual duration	Planned duration	Distance	S&F duration
Week 1	4	4	3:15	2:54	26.5 km	1:20
Week 2	3	4	2:19	3:00	18.4 km	1:09

Here I could add was also performing the miCoach strength and flexibility plan, "Non-equipment training", "Activate" phase. It added 1:09 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	0:54	1:17	0:47	0:54	0:29	0:06	0:07	0:03

Happy running,
Gert