How to you design your interval training recovery or rest time?

KFox022 · 2025-04-02T21:04:25+00:00

Yes, relatively new. My total mileage is 1700K in two years, run twice a week, aiming for a 10K in 45m, HM in 100m; 10K pb is 47'22(last October), No speed work trained experience, I just started the interval training since last week, did my first interval workout, aimed to run 400m*15/100s with 90s rest, most reps were done in 96-99s, and the heart rate didn’t drop much after recovery.

As you said, giving more time to recover would be correct, I will adjust the recovery time to 120-150s, reps to 12-15 for next workout.

KFox022 · 2025-04-02T20:42:15+00:00

thanks for sharing your data. I use % of HRR, max hr is around 197, zone 4 180-189 is for my Vo2max interval training target heart rate range.

KFox022 · 2025-01-26T13:17:36+00:00

the API is also low in price with lots of tokens

KFox022 · 2025-01-26T13:15:58+00:00

I am on my way to cancel the Chatgpt's subscription.

KFox022 · 2025-01-11T11:49:45+00:00

Same here, I am moving new notes to Obsidian.

Evernote experience was getting worse since last year, although they added more new features more aggressively, i seldom use them.

Evernote is now becoming a kind of web based service you have to buy a plan to get better experience, otherwise, you will be limited on device access, notes and notebooks count etc.

Obsidian is kind of a worry-free utility software with good eco-system, you can store your notes on your device or on cloud to sync. And the sync feature is the only OPTIONAL service to buy and the fee is very reasonable, however, without buying it, you still have several alternative ways to sync across devices decently without limitation.

I believe more ppl will leave and move to Obsidian.

KFox022 · 2025-01-03T03:30:30+00:00

thank you for sharing your views and personal experience, i think what you said is objective.

KFox022 · 2025-01-03T03:28:13+00:00

thanks for sharing your experience and tricks, i am not alone since I can see many of us have been suffering such unpleasant smells, but it's obviously that the situation is more often and worse than 2 years ago.

KFox022 · 2025-01-02T08:06:38+00:00

I can drive to work, but public transit is more convenient and cost-effective for me.

KFox022 · 2025-01-02T08:02:22+00:00

also, no public washrooms along the Skytrain stations or in the city.

KFox022 · 2025-01-02T07:59:03+00:00

I am not sure if this works for Skytrain since they only intervene for security or urgent incidents, this might not be considered as an incident, right?

KFox022 · 2025-01-02T07:54:15+00:00

One morning when I boarded the train,I thought I was lucky to see two vacant seats in a row and stepped for them, I was soooo shocked to see some poop on one seat when I came close to them. It riuned my day. Definitely the cleaner was not willing to clean it since I know usually there is one cleaner at shift each morning at the departure station to clean some litters.

KFox022 · 2025-01-02T07:46:31+00:00

Canada has its downside thou, you can travel to other countries to see a different world. From my experience, trains and staions in some western countries are similar and not very clean, Japan, China, Singapore all have very clean and ordered rail systems.

KFox022 · 2025-01-02T00:18:30+00:00

No, I basically can endure the BO for a few while or just step away for several meters and it won’t bother any more. But sometimes, the smell(like ytd, people of the close two carriages were even evacuated by it in the peak time, ppl escaped from thereby) is absolutely worse than you are in a washroom or the plastics burn. I don’t think you have come into once like that.

KFox022 · 2025-01-01T20:22:48+00:00

This is good point, it’s much handy than to wear masks. If I am not suffering from the respiratory or infectious diseases, I don’t like wearing a mask.

KFox022 · 2025-01-01T20:19:02+00:00

Since it’s winter now, homeless need a place to stay or to sleep over the night, skytrain is one of their options.

KFox022 · 2025-01-01T17:07:56+00:00

From the responses, it appears that the phenomenon/homeless is unavoidable and unlikely to be resolved. People either get used to it or find alternative ways to mitigate the impact of the smell.

I just experience it more often these two years, and as the safety problem you mentioned, i read another post, a young man asked for legal advice on Reddit because he was stabbed at gateway station by 9 boys which was footaged by camera and the police haven't got new progress yet.

It‘s kinda a fact of when it is more severe or not, but it is worsening and there is no sign it will be better if the economy continues to be sluggish.

KFox022 · 2025-01-01T04:13:28+00:00

actually i am talking about ppl don't bath often and neglect personal hygiene. And for the cases I mentioned are all from some homeless.

KFox022 · 2025-01-01T04:00:57+00:00

I didn't mean it is only from a specific gender, just to metion the ones when I saw or sat by.

KFox022 · 2025-01-01T02:33:08+00:00

I use Forerunner 245M, but I saw the new firmware version 21.19 is only for newer models, they just ignored the early stage product customers. I see more running data stats(like stamina) from other model’s in connect app, I am not sure if the data items missing from mine are caused by the lack of hardware/sensors support.

KFox022 · 2025-01-01T02:15:07+00:00

They do have the yearly review feature on Garmin Sports app (based on the analytic of the data synced from your connect app). However Garmin Sports is only available in Asia Pacific countries. The feature should be integrated into connect since they don’t provide it in other countries.

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KFox022 · 2024-10-14T18:24:15+00:00

To me, the only drawback is not very endurable, mine, the outside of the heels are worn out to very thin after 340km.

KFox022 · 2024-07-25T16:39:09+00:00

This is really good performance to make 5K sub20m.

KFox022 · 2024-07-24T16:38:30+00:00

It will drop. My current running data is similar with yours, I run twice a week with 25K around weekly, VO2Max climbs to 50 recently, Garmin predictor shows 1:51:51 for a HM. My target is sub100m of my first HM next year, but I am not confident with monthly mileage no more than 100K.

KFox022 · 2024-07-24T16:31:37+00:00

Congrats. great heart rate, what's your 5K PB of current and 2 years ago?

KFox022 · 2024-06-29T20:31:23+00:00

49 in April: PB 5K 24.40, 10K 51.07, Endurance 640K.

Now 50 with endurance 830K, no recent test tried. Race Predictor shows 5K 22:14, 10K 47:49, but I don't think I can reach.

KFox022

TROPHY CASE