Tuesday, November 4, 2014

"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

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