"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