"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