New Coros blog post re: Jakob's training

Nice share! This is a workout I do myself, though I go 14-15 reps and 1’ rest, as I’m not as fit as Jakob ha. He’s definitely already in pretty good shape, though he’s hitting more like 8k pace at this time. I bet by April, he’s able to hold 2:31-2:35 tempo throughout. If he stays healthy, I don’t really have any reason to believe he won’t be in 3:45-6 type shape (in good conditions) at Pre. Typically in May, the wind is bad, and the race is slower so we’ll see.

Yeah, I agree. I think you need to be supremely trained aerobically to be able to handle 25 * 400 at 5K-10K pace with only 30 seconds rest. Something more like 12-15 reps with 60 seconds is closer in the ballpark of what I'd consider.

Anyone else notice his cooldown was still faster thelan 5' pace?

coros.com

Inside the Training of Jakob Ingebrigtsen

Jakob Ingebrigtsen's competitive mindset drives a passion to explore what is possible.

Link:www.coros.com/stories/athlete-stories/...

Interesting article on the specifics of Jakob’s training right now. There’s graphs of his training loads since december and of a 25x400 session he did with a graph of pace vs heart rate. He averaged 2:39 - 2:33 m/km in this session.

Stupid Coros still has the following fails:

1) Loose contact between charging cable and watch port that often doesn’t charge unless you plug it out and back in a few times. They don’t provide an adapter with which it reliably works, just a cable.

2) Garmin seems to automatically recognize most weight training exercises and shows a muscle map, but stupid Coros wants you to manually tell it what exercises or body parts you are training to create a muscle heat map.

I think this is pace per km, not mile.

He mentions 16 x 400 when he was younger and less experienced. Guess I know what I'll be doing this week.

I’m not sure how much he’d use the HR data given lactate readings and all.

Yeah if it was mile pace he'd be dropping sub 4 minute mile pace for his warmup and sub 3 minute pace for his workout.

I don't think he's going to simulate doing a 8k/10k at sub 3 minute mile pace

This is written like an 11th grade journalism student.

However, after switching to COROS, Jakob shared "COROS products make it easier for me to collect data, and the app gives me easy access to analyze it."

Glad to see him getting fit. A fully healthy Wightman, Jakob, Kerr, and Nuguse is what the world needs.

Some takeaways:

- Seems like Jakob only started training normally again in mid-February based on the increase in his base fitness.

- He does a warm up jog and "pick ups" before the session. Pick ups seem to match the pace of the session. That's a new insight to me anyway. Haven't seen that mentioned before.

- Lactate isn't mentioned once! He talks of the importance of "matching intensity to pace" without saying how he really does it (lactate measuring). Perhaps Coros left out any mention of it since it has nothing to do with them. Sly move!

Ok, useless replying dude, you seem to be underly familiar with quoting technology, and appear to be imagining things I didn’t say.

I’m going to guess that is a Coros thing ha. It’d be pretty surprising if he didn’t check his lactate at points. With 30 seconds recovery though that’s not much time.

And yes it looks like did about a month of easy running/base before adding in workouts the last 4-5 weeks.

To address your second point, I’ve watched some training videos of members of the Norwegian national triathlon team and they do these “pick ups” at threshold pace before the actual workout too. Not sure what the reasoning is behind this though.

They are obvious pimping their product but I also assume the he can guesstimate lactate pretty well these days. Have the coach do 1 halfway through. See what looks like a 2 min break in the middle.

i wasn’t to shocked by a couple of strides but the 30 min warm Up/cool down is a lot when you are doing 2 workouts/day. Those have to be 25 mile days…

And it should be pointed out for us mortals 300s are probably closer to 64s of effort…

It makes sure all your enzymes are activated by the time you start the workout. Actually a good suggestion if you're feeling flat before races is to hit 10k pace for a minute to fully fire up the muscle metabolism.

From the graph of the given workout, I'd say he checked his lactate after the 13th rep. You can clearly see that he took a longer rest after that rep.