How to train

[Raginglynx]

Great! Thanks!

When do you suggest I should do my 500 workouts in this program?
I've read a little about supercompensation now, so I want to know if it can disturb/have negative impact on the cycles if I do strength training on the wrong days.

And also, Should I divide running training and strength training into different periods of a day or can I do them after one another?

Ps. Now I can display the data for you like this if you want:
You can click "view details" to get all info

"Edit! for now could you rather add this data manually, please"

[TheEd]

the 500 strength work is best NOT done a day before or after the 2k .. 1k and long run sessions

you will need to shuffle the sessions around until you have the best balance however the 2k - 1k and long run between days 3 and 8 should be balanced to the best of your ability

Cheers

TheEd
ps.. interesting how the Garmin data was implemented, I shall need to read more regading the security aspects attached by using the iframe

[Raginglynx]

Hi there!

I'm sorry, I'm not sure I understand that about shuffling around the sessions.

Shouldn't I be strict about when to have the sessions in the sub 40 program?

Is it possible to squeeze in 2 strength workouts every week in the program. And in that case at which days do you suggest?

//Christian

[TheEd]

the reshuffling of when you want to do the 500 sessions

so in week 1 between Day 3 and 8 I would not recommend doing the 500 sessions during that period

whereas after that you can do the 500 sessions

hope that helps

TheEd

[Raginglynx]

Here's the data of the first run on the program.

I don't know how much you should go after my pace. My garmin footpod goes between 4:30 and 5:25/k while the treadmill says 10.6 kmph (5:40/k).

It sure feels closer to around 4:50/k.
I really don't know whether to rely on the garmin or the treadmill. On solid ground the garmin is pretty accurate, but it never behaves this way then.

I guess it will be worse when I'm to do the 1k and 2k runs.
what do you say?

Sorry for all these questions that come up :S

Summary
Overall
Time: 01:09:55
Distance: 13,89 km
Calories: 975 C
Timing
Time: 01:09:55
Moving Time: 01:09:51
Elapsed Time: 01:09:56
Avg Speed: 11,9 km/h
Avg Moving Speed: 11,9 km/h
Max Speed: 15,2 km/h
Avg Pace: 05:01 min/km
Avg Moving Pace: 05:01 min/km
Best Pace: 03:57 min/km

Heart Rate
Avg HR: 137 bpm
Max HR: 144 bpm
Avg HR: 69 % of Max
Max HR: 72 % of Max

Cadence
Avg Run Cadence: 89 spm
Max Run Cadence: 99 spm

[Raginglynx]

Hi there!

Here's the data for the 2nd day sub 40.

Summary
Overall
Time: 00:30:01
Distance: 5,94 km
Calories: 417 C

Timing
Time: 00:30:01
Moving Time: 00:29:56
Elapsed Time: 00:30:01
Avg Speed: 11,9 km/h
Avg Moving Speed: 11,9 km/h
Max Speed: 16,1 km/h
Avg Pace: 05:03 min/km
Avg Moving Pace: 05:02 min/km
Best Pace: 03:44 min/km

Heart Rate
Avg HR: 139 bpm
Max HR: 147 bpm
Avg HR: 70 % of Max
Max HR: 74 % of Max
Avg HR: 2,3 z
Max HR: 2,9 z

Cadence
Avg Run Cadence: 88 spm
Max Run Cadence: 91 spm

[TheEd]

interesting data to work off from in the future

keep it easy and soon you will begin to appreciate the simplicity of things

TheEd

[Raginglynx]

Hi!

Good to know that the data is enough to build something on

Do you think the 2k intervals tomorrow will work on a treadmill?

Thanks!

Christian

[Raginglynx]

Here's the link to the detailed data

http://connect.garmin.com/activity/53808930

Might be better to look at that since I had to make the R90 as laps.
Anyway, here's also the data like before

Summary
Overall
Time: 00:44:04
Distance: 6.22 mi
Calories: 681 C

Timing
Time: 00:44:04
Moving Time: 00:38:05
Elapsed Time: 00:44:05
Avg Speed: 8.5 mph
Avg Moving Speed: 9.8 mph
Max Speed: 15.9 mph
Avg Pace: 07:05 min/mi
Avg Moving Pace: 06:07 min/mi
Best Pace: 03:46 min/mi

Heart Rate
Avg HR: 156 bpm
Max HR: 223 bpm
Avg HR: 79 % of Max
Max HR: 113 % of Max
Avg HR: 2.6 z
Max HR: 6.0 z

Cadence
Avg Run Cadence: 77 spm
Max Run Cadence: 107 spm

Thanks,
Christian

[TheEd]

for the future please give me the breakdown

as for the 5 x 2k

then the 1 to 5 x 2k times with the pulse range associated with each interval

I will also take a look at the garmin stats

Cheers

TheEd