[nicofournier]

nicofournier on July 28, 2023 at 2:53 am · in reply to: Run types, RPE, and HR zones #80006

^^ Question should read: should the easy long runs be below or ABOVE the AeT (not “under”). Sorry!

[nicofournier]

nicofournier on July 28, 2023 at 2:38 am · in reply to: Run types, RPE, and HR zones #80005

Follow up question on RPE: I am on week 5 of the 100 mile plan with a 20 mile described as an “easy long run” which, I understand using table would be z2-ish. But the stated RPE in the plan’s workout is 5-6 which, in the table, would mean Z3 (above my AeT).

I thought that the long runs would be mostly below the AeT (i.e., Z2 or below). But based on the RPE stated in the plan and table, it could be interpreted as having to stay over the AeT (Z3). Could you confirm whether these long runs should mainly be below or under the AeT (roughly speaking, of course)?

Thanks heaps!

Nga mihi nui. Nico

[nicofournier]

nicofournier on July 22, 2023 at 11:59 am · in reply to: Run types, RPE, and HR zones #79876

Not sure whether it is of any help but I slowed by recovery runs right down below Z1; they are now feeling absolutely amazing and significantly improving recovery (vs. staying in Z1 which is what I used to do for the recovery runs). For the rest, I used the table as provided by Brian.

[nicofournier]

nicofournier on June 27, 2023 at 6:58 pm · in reply to: Which TP Metrics are worth caring about? #79090

Hey Ricardo. It probably depends on which timescale you are looking at. For a given workout, my understanding from one of the first online sessions is that hRTSS is quite pivotal (basically using it as indicator of training load).

At the weekly level, the “Form” number for the week in the calendar view seems a good sanity check on how well modulated the training is (e.g., should be between -30 to -10 TSB when increasing volume, and higher than -10 TSB – or positive – on recovery weeks (from memory, Brian was commenting on it). I would then keep an eye on overall weekly volume (time or distance) and elevation gain for a general 10,000 feet view on how the plan progresses overtime.

I am sure there are many more (and anyone, please correct any. of the above if inaccurate!). But those are the main ones I keen an eye on. In the eye, I use metrics to check that I am indeed modulating the intensity through out the week, and the overall volume throughout the plan. Keeping it simple and not overthinking it. 🙂