Adarq.org

^^^^
Haha, thanks man, you bet i will, check how the saga continues :

14 May 2020

EASY RUN 6.5K @ 45:!6
-Decided to not look watch at all. Just go at a pace that feels 'easy', not slow but not pushing either and whatever happens. Expected it to land around 7:00/km which is exactly what happened, average pace was 7:01. Average heart rate was 155 , a little more than how easy it felt but it was also 25' / 80% humidity so that probably worsened things a bit.

Watch workout benefit assessment : VO2max 
VO2max down to 39 , estimated race 5K time up tp 27:40 
I guess that either someone from Garmin is reading the forum so he hardcodes false numbers in my watch for fun, or it is just broken. 

Just as a aid for my ongoing mission to evaluate garmin readings, what is your average heart rate on an 'easy' day, those routine comfy-to-slow 10Ks?

^^^
Hey, VERY nice shoe the Kinvara 11. Awesome reviews too , except from the fact that its outsole is actually the cushion, too little rubber sole. Granted i run all my mileage on asphalt and pavement, im worried about durability, although reviews say it doesn't wear much.

Also, i found the pegasus turbo 2 is out there, havent noticed it earlier : https://www.runningshoesguru.com/2019/09/nike-zoom-pegasus-turbo-2-review/
The runningshoesguru review is not that enthusiastic, they say it is a great shoe but not worth the high price, but that refers to the 180 retail price, it is much much cheaper out there. Other sites reviews are more positive. Most important, what they all like most is that this show seems that to fall more in the 'cushioned' category, but with a very fast bouncy responsive cushion and lightweight materials. Might be just what i want.

So it looks like i am down to 3 options that all fit my specs:

Kinvara 11 : actually a lightweight fast shoe but somehow with more cushioned ride than its category. Price ~110
Pegasus Turbo 2 : actually a cushioned shoe but somehow very fast and not heavy. Price ~140 , you don't get to ride the vaporfly's zoomX for free lol.
Pegasue 37 : exactly in the middle, an everyday trainer balancing cushion and speed. Price ~110 ( might be lower, not released yet, only price available is in nikes store ).

Currently im leaning towards the Turbos. A fast responsive and not overweight cushioned one seems better matching my specs than an almost racer but with some good cushion (kinvara) or a medium-at-everything (pegasus 37). Plus you know i dig the (gimmick alert, marketing victim alert ) high tech stuff, the combination of zoomX & react has me drooling haha. Only the carbon plate/spring missing.
But really, I would be perfectly happy and excited with any of the 3 choices. I will be watching for a good sale/deal on any of them and hit it when i see it.

11 May 2020

LONG SLOW RUN 6.77K @ 55:51
-Went with a double target. Pace around 8:00/km and keep heart rate under 140.
Ended up with an average 8:15/km pace and 137bpm average heart rate.
Great, was bored to death going so slow and easy but i had to stick to the plan, got it right, watch will appreciate the base/recovery effort and VO2 max / training status will start rising.
Right, right? WRONG!
Watch workout benefit assessment :  Pace (medium intensity for long courses ). VO2max further drop to 41! WTF!!!!!
Garmin, y u no understand workouts? 

9 May 2020

VO2max workout

-Jog 1K
-SPRINT 4x800m / 3-4 mins walking revovery.
-Jog 1K
Goal pace for sprints was 5:00. I got 4:46 / 4:35 / 4:57 / 4:52. 4:35 was mostly downhill so it was intended , the other ones  just went a bit faster.
Watch workout benefit assessment :  Anaerobic , agree.

Watch insists my fitness is down coz im doing too much intense stuff. Ill do only easy/slow this week, next intense = next weekend. Maybe do a flat5K time trial then, see what happens.

7 May 2020

Long slow run 11K @ 1:25:17 , LIFETIME distance and duration double
Goal pace was 7:45 , got it exactly on the second, dayumn boi, u pace good!

Watch workout benefit assessment :  limit, muscle endurance and fatigue resistance.  Probably right. It felt easy all the way, always felt like i had a sprint under my legs, wasn't beat at the end. However it was 90 minutes with average heart rate at 147 ( 80%max ) and the first time i ever did so long, so i guess it's fair to say it was limit.

Watch says VOmax is down to 42 and that i am horribly unbalanced because of no low intensity work. It is sooo wrong, both those > hour runs were easy. I would have preferred if average heart rate was 10bpm lower at each, but i am absolutely sure they had significant impact on aerobic base.
I'm resting today and I'm doing VO2max pace workout tomorrow, watch won't know what hit it and where that capacity came from haha 

^^^^
Nice info, thanks. Also thanks for the calculator link in your journal, didn't reply there to not dirty it further lol.
I agree that week cycles are far easier to follow. I'm ok with less days cycles too though, especially when they are so simple like the ones i posted. Iteration 1 : workaout 1a , workout 1b. Iteration 2 : workout 2a workout 2b. Repeat. Still, with week cycles you are in good hold of extra parameters. e.g. if u want to rest Sunday, rest day will always be Sunday on week cycle, with other days that cant happen.

Anyway, cutting to the chase:
After reading some more, it seems that my current plan is seriously unbalanced. Watch kept saying it but i was ignoring it. I am doing way too much intense stuff. Gotta add much more easy/slow volume. As always i have a problem keeping intensity volume low.
Here is a Garmin graph of my workload distribution the last month, Greek words in legend mean "optimal range" :

Purple is anaerobic ( 2-3 times above optimal )
Orange is intense aerobic ( 2-3 times above optimal )
Green is easy aerobic/base ( 3-4 times below optimal )
I mean , COME ON!

Ok, so im switching to 2:1 from the options i gave.
Plan is : Tempo-easy-off / HIIT-long-off / repeat
If i do another one, so one of those cycles gets a third workout in row, it will be either easy or long slow, probably the latter. Also easy and long slow mileage will go up. Easy runs will be around 10K at easy pace (so about 1 hour) and long slow ones will target 90 minutes at slow pace, whatever mileage that lands at. Gonna go like this for a while and see what happens.

In other news, the other day that i did the mile time trial and PR, i wore my racing flats. Although they have much less boost, they were sooo much more comfy and bouncy than the everyday ones. So i checked and i realized my everyday boosts have done about 700km, 90% of what on pavement and asphalt. I gotta buy new shoes. I'm a boost kid but i gotta tell you, i am eyeing the vaporflys, high tech performance enhancing soles have always made me drool lol.

30 April 2020

RUN 7.1K @ 57:!6
Nice easy slow long run.
Watch workout benefit assessment : Pace. WTF watch, average pace was 8' (~60% max ) and average heart rate was 139. Clearly base.

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2 May 2020

-Warmup 1K jog + 400m walk
-TIME TRIAL 1 MILE : 7:19 , lifetime  ( including 6'' 1500m 6:50 lifetime and 2020 fastest km 4:36 ).
-Walk 400m.
-4 x uphill sprint 200m ( recovery = walk back ) : slowest 46'' , fastest 42.6'' ( 3:30 pace ).
-Cool down walk/slow jog 500m.

TOTAL : 5.6K @ 39:41
Watch workout benefit assessment : Pace. LOL watch, are you crazy??? Clearly anaerobic HIIT workout and a pretty exhausting one too!

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BUMP :

And now, the million dollar question:
How do i level up? Just keep running and whatever happens? Or i need to do it more structured?

My current 'ideal' plan is : 3 days on - 1 off.
Ideal i mean that practically i don't get to keep it. Maybe it's for the better, 3-1 seems too much. Maybe 2-1 is better? Or alretnating 2-1 and 3-1. Something like that.

Hereis the 3-1 setup.
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run, about 1 hour ( currently about 8' km pave with 5K PR pace  being around 5' so 60% effort? )
Day 3 : Intervals, lately 6-8*400m with 2 minutes wakling rest, will mix that up with longer distances sprints but about 30 minutes total.
Day 4 : rest

Is that too much? Too little? Something missing? Something done wrong? e.g. slow run should be slower? Maybe longer?

If it was 2-1 i would go like:
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run
Day 4 : rest
Day 4: HIIT
Day 5 : long slow run
Day 6 : rest

Does that look better?