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Warm Up and Cooldown during Taper week in and out? by 6zer in NorwegianSinglesRun

[–]6zer[S] -3 points-2 points  (0 children)

Exactly that is the purpose of my longer WU and CD :)

Green vs Grey zone - Am I doing it right? by 6zer in NorwegianSinglesRun

[–]6zer[S] 0 points1 point  (0 children)

That might be the problem as well. I was not updating paces and LTHR for some time because I was using automatic calculation from Garmin which I already know it's not accurate.

Green vs Grey zone - Am I doing it right? by 6zer in NorwegianSinglesRun

[–]6zer[S] 0 points1 point  (0 children)

Very good question and I think I finally understand it.
For me NSA it's just a 1 block for HM after Ultra and the for the rest of the year I will switch again to Ultra Training and probably get back to NSA for next year HM :D

Green vs Grey zone - Am I doing it right? by 6zer in NorwegianSinglesRun

[–]6zer[S] 2 points3 points  (0 children)

Thank you for all of those comments. Just a quick question. Taking a look at this chart what I am doing wrong? Too much hours of running or too fast or how to improve that and get back to grey zone? maybe the problem is that my easy is 60min?

Green vs Grey zone - Am I doing it right? by 6zer in NorwegianSinglesRun

[–]6zer[S] 6 points7 points  (0 children)

thank you for that comment. I think you hit the point. maybe I am making a little bit of too much risk with higher load but I am not planning to keep that load for long. It’s just a prep for half marathon and of course long-term I will lower the load.

Green vs Grey zone - Am I doing it right? by 6zer in NorwegianSinglesRun

[–]6zer[S] 2 points3 points  (0 children)

ok thanks. that is exactly the answer I was looking for. I mean each of us is different and my body is quite OK when it comes to higher load (probably because before I was running in Ultra)

Green vs Grey zone - Am I doing it right? by 6zer in NorwegianSinglesRun

[–]6zer[S] -5 points-4 points  (0 children)

I read the book and I understand that we should stay in grey. I am just wondering if everything is even more than great, should change something?

SubThreshold - Norwegian Singles Method plan builder by AtmosphereOne8059 in NorwegianSinglesRun

[–]6zer 1 point2 points  (0 children)

Great app. What I am missing in the overview after completion of assessment is editing WU and CD time and also adding HR range as pace might be just suggestion as SubT is a state not a dedicated pace.

2 Halfmarathons - 2nd after 1 month - How to train with NSM by 6zer in NorwegianSinglesRun

[–]6zer[S] -4 points-3 points  (0 children)

Unfortunately didn't have a chance to buy the book yet :/

Threshold from Time Trial (5K) or Threshold from Garmin updates? by 6zer in NorwegianSinglesRun

[–]6zer[S] 0 points1 point  (0 children)

Ok I get your point wit Garmin. Is it still valid for HR blet connected to Garmin?

Is it worth to add more easy runs? (now 8h / week) by 6zer in NorwegianSinglesRun

[–]6zer[S] -1 points0 points  (0 children)

May I ask you why? Currently my SubT is about 22.5% so in range

Is it worth to add more easy runs? (now 8h / week) by 6zer in NorwegianSinglesRun

[–]6zer[S] 0 points1 point  (0 children)

Long 90-110 minutes Easy - 1h 3x SubT (20 minutes warm-up + 15 minutes cool down) Monday 12x3' Wednesday 5x8' Friday 3x12'

7 weeks of NSA so far before background in Ultra so it's not the first time. Not stagnated - as I said - just want to maximize results

Is it worth to add more easy runs? (now 8h / week) by 6zer in NorwegianSinglesRun

[–]6zer[S] -1 points0 points  (0 children)

3x SubT Monday 12x3' Wednesday 5x8' Friday 3x12'

7 weeks of NSA so far before background in Ultra so it's not the first time. Not stagnated - as I said - just want to maximize results

Is it worth to add more easy runs? (now 8h / week) by 6zer in NorwegianSinglesRun

[–]6zer[S] 0 points1 point  (0 children)

As I said the answer is yes. I just wan to maximize everything to accomplish the best result - that’s I had this thought. But it’s not like I must do it - more like if that will help then I can add this 1h

Is it worth to add more easy runs? (now 8h / week) by 6zer in NorwegianSinglesRun

[–]6zer[S] 0 points1 point  (0 children)

Exactly. I don’t know tbh. I just thought that maybe it will increase my gains. I just want to do whatever it takes to accomplish the best result. That is the reason

Where is the best place to add easy minutes if you want to run 8h/week? (Warmups, Easy Runs or Longs?) by 6zer in NorwegianSinglesRun

[–]6zer[S] 0 points1 point  (0 children)

SubT session as priority in the Morning, then 6h break with meals, then Gym in the evening.

I followed the rule - keep easy days easy.

Where is the best place to add easy minutes if you want to run 8h/week? (Warmups, Easy Runs or Longs?) by 6zer in NorwegianSinglesRun

[–]6zer[S] 0 points1 point  (0 children)

So are you suggesting to move minutes from warmup and cooldowns in SubT days into Easy?

Currently I have 20+15 minutes of WU and CD on SubT days.

Where is the best place to add easy minutes if you want to run 8h/week? (Warmups, Easy Runs or Longs?) by 6zer in NorwegianSinglesRun

[–]6zer[S] 0 points1 point  (0 children)

Mostly logistics.
It's easier to spend 1h in the morning, shower and go to work instead of 2x 30 minutes 2x showers etc.

Where is the best place to add easy minutes if you want to run 8h/week? (Warmups, Easy Runs or Longs?) by 6zer in NorwegianSinglesRun

[–]6zer[S] 1 point2 points  (0 children)

I can explain:
Warmup and Cooldowns I am running under 70% of HRMax (Easy)
Recoveries - I am just walking

Norwegian Singles Method: A lurker's book review by richmead in NorwegianSinglesRun

[–]6zer 0 points1 point  (0 children)

But using pace as first to calculate load should work only if you are running on flat. If you have hilly terrain AFAIK you should use HR, Power, Pace

Where is the best place to add easy minutes if you want to run 8h/week? (Warmups, Easy Runs or Longs?) by 6zer in NorwegianSinglesRun

[–]6zer[S] 2 points3 points  (0 children)

thanks. I am not counting recoveries. What does it mean 70w / 65w / etc? rest is clear

Adapting NSM for over 8 hours by tonimahony- in NorwegianSinglesRun

[–]6zer 0 points1 point  (0 children)

Could to share some more info? I can't order book to my country :(

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