Rest week, session 3: Blue 30 min recovery

Blue 30 min recovery

Another easy recovery run, two more during this week. Didn't get enough rest at night, children were waking me up. And I still woke up at 5:30 in morning. A little bit tire feeling after the tarining and during the first half of day. Today I run in the Kadrioru park http://www.visitestonia.com/en/kadriorg-park?site_preference=normal. It is a bit more hilly than my normal course. And more traffic lights to stop on. But it's actually nice place to run, just not worth in case of 30 min jog.

Session	Duration plan/actual	HR avg/max	Distance Polar/GPS	Pace avg/max	Run index	Cadence avg/max	miCoach score %
_. 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 good: temperature +6°C, gentle breeze (4 m/s)
Clothing: T-shirt, 2 x long sleeve shirt, track suite, ski hat. Ok.

Polar OwnOptimizer test

As I wrote already I want to measure the training state somehow. So I decided to use the OwnOptimizer feature in my Polar RS800CX. The test is comparing five HR characteristics between tests, which are taken at rest position and while standing. The other name for the test is "orthostatic test". There's some good information about the test at Polar web "The what and how of orthostatic test": http://www.polar.com/en/support/the_what_and_how_of_orthostatic_test?product_id=64983&category=faqs Also, the RS800CX user manual has some information http://www.polar.com/e_manuals/RS800CX/Polar_RS800CX_user_manual_English/ch09.html#OwnOptimizer

Date	HR Rest	HR Peak	HR Stand	Result
07.11.2014	64	103	77	2 - Normal

The "Normal" state is expected as the watch does not have baseline yet - so it considers whatever values it gets as my "Normal" ones. And actually I have zero knowledge about their meaning as well. I looked at my history and I have performed this OwnOptimizer test with my old RS400 during some period of year 2008. But I think they can't be anyhow compared to values I have today...
The what and how of orthostatic test displays two additional parameters that are not captured when performing test with RS800CX: Resting and standing heart rate variability. But, the test protocol is very simple and the Polar ProTrainer 5 can generate OwnOptimizer test result from the exercise I can record with watch. Perhaps I will try to perform such manual tests for a while to record that extra information... The test protocol itself is very simple: 3 minutes rest + 3 minutes standing up. Let's see how it turns out in practise.


Happy running,
Gert