"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