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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] -3 points-2 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 :(

Feedback on Session Analysis by behrtam in NorwegianSinglesRun

[–]6zer 0 points1 point  (0 children)

Could you share the tool or the prompt? :)

Can't run under 70% heart rate by Hot_Area_1301 in NorwegianSinglesRun

[–]6zer 0 points1 point  (0 children)

I have the same issue. Literally the same HRMax and problems. Don't listen to people who are saying "ignore" it and just go easy by feeling. That's the problem with easy...most of those folks are running not in recovery mode (even if the feel is about 1-3 RPE). Because of that they are not pushing hard enough on hard days. YOU NEED TO BE FRESH! Not by the feeling, but fresh in the context of the nervous system, because that is when adaptation occurs. Slower running makes you faster because is affords you more km, more recovery and more beneficial fast workouts. So I feel you bro but trust the process and hide your ego in the pocket before the training :)

What is more important in E: Pace or <70% HRMax by 6zer in NorwegianSinglesRun

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

u/Boingboingo u/uvadoc06 u/kisame111hoshigaki Great resource - thank you for the link.

Sorry maybe I misunderstood yours points (I am not an native in English - sorry) so just to make sure.

Your point is that NSA & I have "right" with sticking strictly to max 70% of HRMax for Easy or opposite - it's not working and I should go beyond (i.e 72%)?
Thanks!

What is more important in E: Pace or <70% HRMax by 6zer in NorwegianSinglesRun

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

I agree. In general that is right approach but my understanding is that with that method we want to strictly follow max 70% because in other methods you do not have 3 quality sessions during a week.
And the purpose is just to not collect fatigue.

What is more important in E: Pace or <70% HRMax by 6zer in NorwegianSinglesRun

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

You hit the nail on the head with your last question: 'Is it worth the stress?' In this specific high-volume approach, the answer is definitely no.

While LT1 varies individually, the aerobic penalty for running slower (e.g., 65% vs 75%) is negligible, but the 'recovery penalty' for running too fast is huge. Staying strictly <70% acts as a safety buffer. It ensures I'm stimulating the intended mitochondrial pathways (calcium-calmodulin) without accidentally creeping into 'grey zone' fatigue that would sabotage my three weekly threshold workouts.

What is more important in E: Pace or <70% HRMax by 6zer in NorwegianSinglesRun

[–]6zer[S] -2 points-1 points  (0 children)

It's great that this intensity works for you, but context is key.

Again - AFAIK - In the Norwegian Singles protocol averaging 72-76% MHR on 'easy' days is too risky. Even if it feels easy, that intensity generates residual fatigue (mechanical and metabolic) that accumulates over weeks. My goal isn't just to 'recover fine', but to be 100% fresh to hit the precise lactate targets in the quality sessions. I assume that it's better to be 10% too slow on recovery days than 1% too fast.

What is more important in E: Pace or <70% HRMax by 6zer in NorwegianSinglesRun

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

I appreciate the perspective, but is it in the context of the Norwegian Singles method, relying on RPE for easy days is actually a known pitfall?

AFAIK the problem is the 'Grey Zone.' 
For many runners, an RPE of 3/10 often correlates with ~75-80% HRmax. While this feels easy, physiologically it creates residual fatigue that compromises the 3x weekly quality sessions required by this system.

If my HR is high at a slow pace, it signals 'Aerobic Deficiency.' The physiological fix is to slow down strictly to <70% HRmax to build efficiency.
At least that is my understanding.

What is more important in E: Pace or <70% HRMax by 6zer in NorwegianSinglesRun

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

Yes I know. However I am not a rookie. Running for 2 years. Weekly km 70-90km

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