Week 3 - New Plan is Working
Running: Year to Date
Distance: 353.7 kms in 3 weeks at ave 117.9 kms ( up from 116.65 kms after 2 weeks)
Last week: 120.6 kms
Altitude: Garmin - 13,160 metres in 3 weeks at ave 4,387 metres ( up from 4,373 metres after 2 weeks)
Last week: 4,414 metres
Altitude: Strava - 15,013 metres
The new training plan is based on 10 days. However, the figures above are based on a normal 7 week. Now that week days & weekends kind of mix, I can run long or short or easy or rest any day.
It's all based on averages over 10 days. Started the year with distance at 12 kms per day, so 120 kms over 10 days. Vertical started at 350 metres per day, so 3500 metres over 10 days.
A good long run, a good medium long run means I can have plenty of easy days. These are more likely to be double walk days incorporating some river recovery sessions. No pressure to meet daily targets.
Averages rise a little each 10 days, distance up to 15 kms, vertical up to 500 metres. After 20 days, averages rise to 18 kms & 600 metres with the last day of the month, a complete rest day.
With Gone Nuts distance at 101 kms and around 2500 metres of up hill, I should be on the start line reasonably trained up, but also fresh.
At this stage, I'm ahead of target. But I know at the end of the upcoming week, we will be away on a short holiday. That's fine, no pressure to do much except go for relaxing short runs followed by a swim in the sea.
Finally, note the big difference between Garmin & Strava vertical. Got me confused.
Distance: 353.7 kms in 3 weeks at ave 117.9 kms ( up from 116.65 kms after 2 weeks)
Last week: 120.6 kms
Altitude: Garmin - 13,160 metres in 3 weeks at ave 4,387 metres ( up from 4,373 metres after 2 weeks)
Last week: 4,414 metres
Altitude: Strava - 15,013 metres
The new training plan is based on 10 days. However, the figures above are based on a normal 7 week. Now that week days & weekends kind of mix, I can run long or short or easy or rest any day.
It's all based on averages over 10 days. Started the year with distance at 12 kms per day, so 120 kms over 10 days. Vertical started at 350 metres per day, so 3500 metres over 10 days.
A good long run, a good medium long run means I can have plenty of easy days. These are more likely to be double walk days incorporating some river recovery sessions. No pressure to meet daily targets.
Averages rise a little each 10 days, distance up to 15 kms, vertical up to 500 metres. After 20 days, averages rise to 18 kms & 600 metres with the last day of the month, a complete rest day.
With Gone Nuts distance at 101 kms and around 2500 metres of up hill, I should be on the start line reasonably trained up, but also fresh.
At this stage, I'm ahead of target. But I know at the end of the upcoming week, we will be away on a short holiday. That's fine, no pressure to do much except go for relaxing short runs followed by a swim in the sea.
Finally, note the big difference between Garmin & Strava vertical. Got me confused.
posted by Two Fruits at
3:23 PM
1 Comments:
You don't seem to be going nuts with the new programme. Well done. I think the differences re Garmin and Strava on vertical is just down to how they interpret the original data. The Suunto and other watches with barometric altimeters would have better original data.
By
Ewen, At
January 26, 2018 at 2:17 PM
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