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
No comments:
Post a Comment