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+--- Thread: How to train (/Thread-How-to-train)
How to train - Raginglynx - 18-10-2010
Great! Thanks!
When do you suggest I should do my 500 workouts in this program?
I've read a little about supercompensation now, so I want to know if it can disturb/have negative impact on the cycles if I do strength training on the wrong days.
And also, Should I divide running training and strength training into different periods of a day or can I do them after one another?
Ps. Now I can display the data for you like this if you want:
You can click "view details" to get all info
"Edit! for now could you rather add this data manually, please"
How to train - TheEd - 18-10-2010
the 500 strength work is best NOT done a day before or after the 2k .. 1k and long run sessions
you will need to shuffle the sessions around until you have the best balance however the 2k - 1k and long run between days 3 and 8 should be balanced to the best of your ability
Cheers
TheEd
ps.. interesting how the Garmin data was implemented, I shall need to read more regading the security aspects attached by using the iframe
How to train - Raginglynx - 19-10-2010
Hi there!
I'm sorry, I'm not sure I understand that about shuffling around the sessions.
Shouldn't I be strict about when to have the sessions in the sub 40 program?
Is it possible to squeeze in 2 strength workouts every week in the program. And in that case at which days do you suggest?
//Christian
How to train - TheEd - 19-10-2010
the reshuffling of when you want to do the 500 sessions
so in week 1 between Day 3 and 8 I would not recommend doing the 500 sessions during that period
whereas after that you can do the 500 sessions
hope that helps
TheEd
How to train - Raginglynx - 19-10-2010
Here's the data of the first run on the program.
I don't know how much you should go after my pace. My garmin footpod goes between 4:30 and 5:25/k while the treadmill says 10.6 kmph (5:40/k).
It sure feels closer to around 4:50/k.
I really don't know whether to rely on the garmin or the treadmill. On solid ground the garmin is pretty accurate, but it never behaves this way then.
I guess it will be worse when I'm to do the 1k and 2k runs.
what do you say?
Sorry for all these questions that come up :S
Summary
Overall
Time: 01:09:55
Distance: 13,89 km
Calories: 975 C
Timing
Time: 01:09:55
Moving Time: 01:09:51
Elapsed Time: 01:09:56
Avg Speed: 11,9 km/h
Avg Moving Speed: 11,9 km/h
Max Speed: 15,2 km/h
Avg Pace: 05:01 min/km
Avg Moving Pace: 05:01 min/km
Best Pace: 03:57 min/km
Heart Rate
Avg HR: 137 bpm
Max HR: 144 bpm
Avg HR: 69 % of Max
Max HR: 72 % of Max
Cadence
Avg Run Cadence: 89 spm
Max Run Cadence: 99 spm
How to train - Raginglynx - 20-10-2010
Hi there!
Here's the data for the 2nd day sub 40.
Summary
Overall
Time: 00:30:01
Distance: 5,94 km
Calories: 417 C
Timing
Time: 00:30:01
Moving Time: 00:29:56
Elapsed Time: 00:30:01
Avg Speed: 11,9 km/h
Avg Moving Speed: 11,9 km/h
Max Speed: 16,1 km/h
Avg Pace: 05:03 min/km
Avg Moving Pace: 05:02 min/km
Best Pace: 03:44 min/km
Heart Rate
Avg HR: 139 bpm
Max HR: 147 bpm
Avg HR: 70 % of Max
Max HR: 74 % of Max
Avg HR: 2,3 z
Max HR: 2,9 z
Cadence
Avg Run Cadence: 88 spm
Max Run Cadence: 91 spm
How to train - TheEd - 20-10-2010
interesting data to work off from in the future
keep it easy and soon you will begin to appreciate the simplicity of things
TheEd
How to train - Raginglynx - 20-10-2010
Hi!
Good to know that the data is enough to build something on
Do you think the 2k intervals tomorrow will work on a treadmill?
Thanks!
Christian
How to train - Raginglynx - 21-10-2010
Here's the link to the detailed data
http://connect.garmin.com/activity/53808930
Might be better to look at that since I had to make the R90 as laps.
Anyway, here's also the data like before
Summary
Overall
Time: 00:44:04
Distance: 6.22 mi
Calories: 681 C
Timing
Time: 00:44:04
Moving Time: 00:38:05
Elapsed Time: 00:44:05
Avg Speed: 8.5 mph
Avg Moving Speed: 9.8 mph
Max Speed: 15.9 mph
Avg Pace: 07:05 min/mi
Avg Moving Pace: 06:07 min/mi
Best Pace: 03:46 min/mi
Heart Rate
Avg HR: 156 bpm
Max HR: 223 bpm
Avg HR: 79 % of Max
Max HR: 113 % of Max
Avg HR: 2.6 z
Max HR: 6.0 z
Cadence
Avg Run Cadence: 77 spm
Max Run Cadence: 107 spm
Thanks,
Christian
How to train - TheEd - 21-10-2010
for the future please give me the breakdown
as for the 5 x 2k
then the 1 to 5 x 2k times with the pulse range associated with each interval
I will also take a look at the garmin stats
Cheers
TheEd