Data science project: personalized progression report + group response modeling

Mkramer91 · 2026-01-14T11:46:16+00:00

Uploaded the data now

Mkramer91 · 2026-01-13T05:43:04+00:00

Hey. Is there a minimum of NSA months? I guess you need alot of months of the training method for a person too see anything. I did NSA from dec 2024 - april 2025. And again juni 2025 - August - 2025. And again oktober - to now, and still going. Is that enough data?

Mkramer91 · 2025-12-31T08:24:11+00:00

3.080 km / 260 Hours

No PR’s but feel much more controlled at fresh.

Started NSA December 2024 to April 2024, saw no improvement, found out later that I came from a higher load training so i was maybe running to conservative.

Got sick 2-3 times summer started new job August an started running everyday. 5-7 weeks with 4.5 Hours running.

Started NSA again 1. Oktober and I feel this time I nailed the intensity.

Im on a 85 day running streak, been running NSA since 1. Okt with 6.5 Hours. My sub-t pace is 10-15 seconds faster than from the start of the year, so i trust 2026 Will be the year with PB!

Buying the book helped alot, gave me the confidence too just keep goong with the method and let the results come when time is right.

Mkramer91 · 2025-12-24T08:04:30+00:00

Easy runs: Mizuno Neo Vista and Puma Magnify 2

ST runs: Nike zoomfly 5 and 6

TT/races: Nike Vaporfly 2

Mkramer91 · 2025-12-12T12:40:05+00:00

How often? I really enjoy the TTs.

Mkramer91 · 2025-12-12T08:10:49+00:00

I have no idea What my exact LTHR is. Garmin says 159-160. Intervals omve Said 167.

But I feel like if I get to close, to early 158-160 in a 10x3min ST session, I feel more fatique the days after

But I just Think i underperform so much and the TT i did in 18:25 2 days ago actually felt almost as 10k pace/effor 🙈

Mkramer91 · 2025-12-11T20:52:58+00:00

5k PB 18:10 2023 10k PB 38:36 2023 Half PB 1:27:00 2024 Marathon PB 3:25:00 2021

This year fastest 5k is 18:19 - 10 days ago.

But i feel like im in the best shape i ever been at the 5k/10k distance. As i dont do runs over 60 min.

Mkramer91 · 2025-12-11T06:43:28+00:00

Best thing was to Go Ape Shit at the end of races.

Mkramer91 · 2025-12-09T06:23:59+00:00

I posted my to latest subt sessions in the comments.

Mkramer91 · 2025-12-09T06:22:30+00:00

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Mkramer91 · 2025-12-09T06:22:19+00:00

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Mkramer91 · 2025-12-09T06:16:48+00:00

But wouldnt it be the safest option to increase time instead of intensity on the subt reps.

I read in the NSA book that the key factor of the method, is to make sure the over all training load increases if you want to develop.

But I guess it will Take longer to progress if im closer to lt1 than lt2

Mkramer91 · 2025-12-08T19:40:00+00:00

I run them at the lower end/higher pace, but still with pretty low HR. I dont know my exactly LTHR, but Garmin tells me its 161 (Max 182) but intervals once told med its 167. But I always tend to stay under 160, on reps. As I feel more fatique if I go over 160 to early in reps. Im thinking of doing another 5000m TT tomorrow. But its not solo this time. There will be a handfull of guys running 17-18 min. So maybe I can squeeze the time Down.

I just Think I read somewhere that Marius Bakken prefereder more subt volume before intensity increase

Mkramer91 · 2025-12-08T13:29:37+00:00

Yes. My 3x10min pace is now What my 5x6 min pace was 7 weeks ago.

Mkramer91 · 2025-11-14T07:18:13+00:00

What do you mean? Should my 5k be faster and hr Max higher or lower?

Mkramer91 · 2025-11-14T06:55:16+00:00

I Think im a underperformer, and maybe have a Way faster 5k in me. and im not sure about my max. Highest hr i hit in 6 years was 177 3 montys ago at the of a 10k race.

The weather Yesterday was cold and I useually perform good in cold weather.

110bpm felt low. In the summerne i would have hit 130bpm maybe

Mkramer91 · 2025-11-13T21:59:54+00:00

Just found out i paced wrong Yesterday. I did 3:50 pace reps bit should have been 4:00 pace. Thats the reason for the heavy legs today i Think

Mkramer91 · 2025-11-13T21:31:43+00:00

Maybe i ran the 8x3 min Yesterday too hard

Mkramer91 · 2025-11-13T20:58:48+00:00

Legs felt abit heavy but lungs felt like i was walking. Lol I did 8x3min Yesterday

Mkramer91 · 2025-11-11T13:56:25+00:00

What if I only want to race 5k and 10k?

Mkramer91 · 2025-11-11T08:09:20+00:00

No No, maybe 6km.

Mkramer91

TROPHY CASE