The Wizard JS
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
I know from my own career that treadmill and "normal" running is very equivalent. Right now a VDOT of 67.4 and a possible time of 2:28 at the marathon. Of course a "Mission Impossible" to reach 2:20 in February in Slava`s debut marathon. But still we can`t see the limit in Slava`s talent.
His heartrate tells there is space for more improvement, but his treadmill can`t go faster than 72 sec/ 400m . Will be crucial to see what happens when he will be back on land .What does he have to do when it comes to training times to accomplish the Mission Impossible? Well,... around 70 sec in the 20 x 400m , 3:10 min/ km at the LT:s and 4:10-4:15 min/ km at the aerob power easy runs. Not impossible , but of course a tough mission . So exciting! I just love to coach "Missions Impossible" )))
- Magic fall - :)