Base period (without Coach JS), OUTDOOR (1800km per 5months), INDOOR (800km per 2months)
only easy runs at 65-70% HRmax, no any workouts, few 3K, 5K TT.
Final: 3km TT indoor =09:25, avg HR=176
Building period (with Coach JS), INDOOR (400km per 1months),
Current VDOT= approx 66-68...(based on LT pace, 5k pace and easy pace on treadmill) in progress, on the land will be adjusted accordingly...
TARGET (mission impossible):
1) Marathon 02:20:00 (first ever!) at 28.02.2021, SPAIN BP CASTELLON MARATHON, registered.
Mo: easy 60min@04:25min/km, avg heart rate=143
Tue: 20x400@ 74sec, rec 120bpm:
1st-10th=74.224sec, 150-151bpm, recovery time=68-74sec
11th-19th=73.47sec, 153-155bpm, recovery time=74-78sec
20th=72sec, 155bpm, recovery
Legs feeling fantastic!
Sat: LT intervas (always hard for me...)
Avg weekly distance= 90 km
400's at 5K pace - is always easy for me (was started from 03:10(2weeks)-03:07(2weeks)-03:05(expect 2 weeks)-03:03....-.... will see)
Hardest workout for me is 6-8x1600 at LT pace (not by breezing, but by legs endurance)
2nd hardest: 15x1000 at LT pace (same by legs endurance)
For 4 weeks progression:
5k pace: 03:10(2w)-03:07(2w)-03:05(1w..)
easy pace at same HR: 04:35(2w)-04:30(2w)-04:25(1w...)
LT pace: 03:32(1w)-03:27(2w)-03:23(2w)-03:20(1w...)
Still have dis-balance: muscles strength vs heart rate capacity. Heart rate capacity much stronger than muscles, muscles are weak due to long base building period without any workouts.
Treadmill will be calibrated every 2 weeks.
Current treadmill calibration (without load):
10 km/h - real 9.84 km/h
14 km/h - real 14.12 km/h
19 km/h - real 19.65 km/h
Treadmill calibration with load will perform on Saturday, all engineers are busy :-)
Current incline:1.0%, some times 2-3% due to vessel rolling and pitching :-), sorry we are on the water 24h/day...
....To be continued
October-November 2020 back to land and continue training normally.
Every day will update.
Mini tasks and checkpoints:
1) remove dis-balance HR vs muscles;
2) if no more developing 5k/LT pace/easy, continue with current developed pace;
3) easy pace at 75%HRmax must be below 04:00min/km, at January 2021, if not : 02:20:00 will be impossible at 28.02.2021