Week 5th (next):
Mo: easy 60min @04:30
Tu: LT intervals 13-15x1000 @03:23-03:25 rec w/120
We:
Th:
Fr:
Sat:
Sun:
Week 5th (next):
Mo: easy 60min @04:30
Tu: LT intervals 13-15x1000 @03:23-03:25 rec w/120
We:
Th:
Fr:
Sat:
Sun:
Canefis wrote:
John MacEnroe wrote:
Hmmm... 5 easy runs for a total of 4h30 and 20x400.
Due to snow mo-tu-we, no possibility to do a workout
I was thinking more about Sunday. Why not a long run or a lactate threshold session, for example.
John MacEnroe wrote:
Canefis wrote:
Due to snow mo-tu-we, no possibility to do a workout
I was thinking more about Sunday. Why not a long run or a lactate threshold session, for example.
Fri-sat-sun-mo I was windsurfing and sup surfing every day on water by 2hrs... so that is why no running
Canefis wrote:
John MacEnroe wrote:
I was thinking more about Sunday. Why not a long run or a lactate threshold session, for example.
Fri-sat-sun-mo I was windsurfing and sup surfing every day on water by 2hrs... so that is why no running
At least you got some good all/round strength workouts, especially with windsurfing.
John MacEnroe wrote:
Canefis wrote:
Fri-sat-sun-mo I was windsurfing and sup surfing every day on water by 2hrs... so that is why no running
At least you got some good all/round strength workouts, especially with windsurfing.
I would say that windsurfing is too easy, as it is more static load. But rowing on sup board, yes it is good aerobic workout.
01.02.2021 - 10K TT and finish work with JS (DANCAN training system)
02-15.02 - I will train along
February-June - treadmill training only (along or with new coach)
June-December - back to outdoor training (2month +16weeks M specific preparation).
That is big news. GL on your TT Canefis.
So the self-proclaimed “Worlds Greatest Coach” has volunteered to coach two different runners for free and they both fired him shortly into the coaching?
Canefis wrote:
01.02.2021 - 10K TT and finish work with JS (DANCAN training system)
02-15.02 - I will train along
February-June - treadmill training only (along or with new coach)
June-December - back to outdoor training (2month +16weeks M specific preparation).
Looking forward to that time trial.
What time will you aim for? And the strategy? Even splits? Something else?
In this Canefis case the only right resolution after Canefis own doping disclosure.
Good for JS
Kenaneeser Beckelay wrote:
Meldonium is a banned substance.. Not to mention basically useless. There are legal antihypoxant drugs of the same class that you are better off to use.
I would advise you to stop using meldonium. Is the game worth the candle?
With your mindset you will soon find your way to using EPO, as it is easy to find in your part of the world.
I think it would be best if JS fires you.
+ 1
Billy boy wrote:
In this Canefis case the only right resolution after Canefis own doping disclosure.
Good for JS
Jan, here you had a different opinion
Billy boy wrote:
Canefis wrote:
This time I ran very fast, I felt it. Plus on this distance avg gradient 0.35%. Power is going back to legs... I felt it really like 71-72s like on track in October in Torrent. And, half of reps against wind 20 km/h.
From supplements I left only creatin+L-carnitin+omega3+vitrum+ succinic acid. After 1 week I will remove L-carnitine and creatine, but will add iron chocolates. After 2 weeks I will remove all supplements and continue train naturally like usually (I am vegan).
+ 1
This thread should be made into a movie.
Greg?
not this guy again wrote:
This thread should be made into a movie.
Greg?
Yes! Definitely a good story to be made into a movie. And the snappy ending with the disclosure
''I'm a doper. Who cares? '' lol
Not kidding wrote:A lot of people know JS and how he works.
Uses many different handles, but will not admit to it, because he cannot admit he is telling a lie.
When things go wrong with a runner, it is never his fault, always blame another.
And if you quit with him/his training he will and does stalk you with fake handles and ask/tell you what would have been if you kept training with JS.
Best of luck Canefis
And Jan is starting already.
Im guessing here wrote:
Not kidding wrote:A lot of people know JS and how he works.
Uses many different handles, but will not admit to it, because he cannot admit he is telling a lie.
When things go wrong with a runner, it is never his fault, always blame another.
And if you quit with him/his training he will and does stalk you with fake handles and ask/tell you what would have been if you kept training with JS.
Best of luck Canefis
And Jan is starting already.
JS coaching is magic . Canefis will regret decision
John MacEnroe wrote:
Canefis wrote:
01.02.2021 - 10K TT and finish work with JS (DANCAN training system)
02-15.02 - I will train along
February-June - treadmill training only (along or with new coach)
June-December - back to outdoor training (2month +16weeks M specific preparation).
Looking forward to that time trial.
What time will you aim for? And the strategy? Even splits? Something else?
Never run 10K TT...?
My target is 33-34, may be too optimistic?
You’re running your 5k and LT pace much faster than a 33-34 runner. The DANCAN system points to under 32:00, if not low 31s.
SouthernFriedRealist wrote:
You’re running your 5k and LT pace much faster than a 33-34 runner. The DANCAN system points to under 32:00, if not low 31s.
Of course you are right the DANCAN system is fantastic, but I guess you are too optimistic here.And we have to concider the foot injuries Canefis has had . Naa, I guess Canefis is close to what's possible right now with very few workouts last months . Maybe 34-35 then?
Good luck Canefis!
Same procedure wrote:
SouthernFriedRealist wrote:
You’re running your 5k and LT pace much faster than a 33-34 runner. The DANCAN system points to under 32:00, if not low 31s.
Of course you are right the DANCAN system is fantastic, but I guess you are too optimistic here.And we have to concider the foot injuries Canefis has had . Naa, I guess Canefis is close to what's possible right now with very few workouts last months . Maybe 34-35 then?
Good luck Canefis!
Hai Jan, SFR never said dancan is fantastic.