Rest week, session 4: Blue 30 min recovery

Blue 30 min recovery

The last session recovery of the week was on Saturday, and Sunday will be rest day. Hopefully I have recovered well enough to take higher training loads next week. The HR graph is garbage for the start of session: probably because I played with OwnOptimizer testing on morning and the skin lost the moisture during that period. The running index might be influenced as well... The peak HR was recorded to be 175, I took maximum from the later session period for statistical data.

Session	Duration plan/actual	HR avg/max	Distance Polar/GPS	Pace avg/max	Run index	Cadence avg/max	miCoach score %
_. 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%

Also the last "Activate" strength and flexibility plan session was on Saturday. I'll take next "Non-equipment" plan starting on Monday, it will be "get lean" I believe. Not sure if this is good choice, maybe I should go with "Get Strong" instead. But I'm curios to see, those three weeks will not be wasted (even if the plan is too easy).

Weather was good: temperature +4°C, gentle breeze (5 m/s)
Clothing: T-shirt, 2 x long sleeve shirt, track suite, ski hat. Almost ok, fingers got a bit cold

Polar OwnOptimizer test

Second OwnOptimizer test today (prior to training). I think I have to restart the testing and make a new baseline: I have been sitting during the "rest" part of the test so far. But, today, I actually made two tests. First was giving 66-110-80 and "3 - training effect" as a result. I think that it is because of the sitting position is changing too much between test, and hence the effort that heart needs to do. Seems like the "Resting" heart rate is influencing test result more than other two, so the sitting position really needs to be consistent. Can't do that well enough; will be lying down for next tests.

Date	HR Rest	HR Peak	HR Stand	Result
08.11.2014	63	110	86	2 - Normal
07.11.2014	64	103	77	2 - Normal

Happy running,
Gert