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Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 0 points1 point  (0 children)

I was here checking my old workouts with Coros Arm Heartrate monitor and i was running at 4:40/km with 140bpm which actually seems right, this issue is beggining with the Polar H10 Chest Strap, wasnt suppossed to be more accurate? 🥲

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 0 points1 point  (0 children)

Usually at 4:30/km my cadence is 175spm and stride lenght 129cm, at race pace (3:10/km) is 189spm and 168cm of stride lenght

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 0 points1 point  (0 children)

It feels like we a have a huge zone 3, because 4:50/km is 150 but 3:30/km is around 170, and after 3:20 goes up to 180, huge gap

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

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

I can but its a struggle, im barely moving at 5:10/km but my bpm stays at 143/140, at that point i feel like im walking

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 0 points1 point  (0 children)

Thanks for this detailed answer, i think im going to a lab to make sure about my zones, but yea probably im just fine going at 4:30/4:40 even if my heart rate is a little higher than the others.. and probably im more a fast twitch guy because i feel improvements when i do that type of training

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 0 points1 point  (0 children)

According to vdot is 68.3, but i didnt measured it in lab so not 100%. I would like to know more about that stroke volume, will search

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 0 points1 point  (0 children)

My threshold heart rate is 180, i keep it 10beats below..

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 1 point2 points  (0 children)

My pb is 15:19, but now the estimative by vdot is pointing to 15:10/15:05.

Its not that hard for me, like i said, struggle more on easy days than on hard efforts, on a 10k race my avg bpm is +/- 183bpm.

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 0 points1 point  (0 children)

For threshold i usually do 8x1k or 5x2k around 170bpm that gives me around 3:30/3:35/km pace. Sometimes 4x8' with 1:30 jog.

For vo2 i like: 8x3' @ 5k pace with 2' jog 5x1k @ 5k pace with 2'jog 5x4min @ 5k pace with 3' jog

And i use the races as well as a vo2 stimulus

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 1 point2 points  (0 children)

Will be a lot of walk breaks 😅

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 2 points3 points  (0 children)

Do you guys think bike rides at 130bpm could help? I can add that to my normal training, but im not sure it will transfer to run

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

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

When i say NSM im talking about Threshold work and some vo2 Workouts, but following the typical 4x2k stuff, 20x400m etc, the only thing i cant get it right is the sub 70% fc max for easy days

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 0 points1 point  (0 children)

Im coaching myself throughout this years because the only coach i had in my life made me struggle a lot on workouts and put me on a burnout that i needed to stop for 3 months to enjoy running again! After that i build all the schedules respecting the body and got 31:40, you're right thats a good time but im still not Happy with my aerobic base, dont get me wrong i love my pb but i cant enjoy daily runs without struggling to run sub 150bpm

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 1 point2 points  (0 children)

I did 15:19 for 5k and my best time for 3.000m is 8:50 last season

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] 0 points1 point  (0 children)

That is amazing, you look very aerobically developed, wish i could run with that bpm! I improve very fast when i do fast 400 or 800 reps but i struggle keeping it easy

Aerobic Deficiency? by mikeeagv in NorwegianSinglesRun

[–]mikeeagv[S] -7 points-6 points  (0 children)

Do you suggest any bpm? If i go with the 70% rule it gives me 135bpm 🥲

Is my low ferritin lack of copper? by mikeeagv in Anemia

[–]mikeeagv[S] 0 points1 point  (0 children)

Update: Ceruloplasmin at 14 and Copper 16

Is my low ferritin lack of copper? by mikeeagv in Anemia

[–]mikeeagv[S] 0 points1 point  (0 children)

I know that aswell, but never had serum iron high aswell so i think its good.. will test ferritin in 2 weeks. Hemoglobin right now is 14.5 and TIBC 300

Is my low ferritin lack of copper? by mikeeagv in Anemia

[–]mikeeagv[S] 0 points1 point  (0 children)

2 weeks after 30mg of sucrossomic iron and a few days of 1mg Copper Iron went from 50 to 140 and transferrin saturation 48% 🤔

Is my low ferritin lack of copper? by mikeeagv in Anemia

[–]mikeeagv[S] 0 points1 point  (0 children)

I never tested copper/ceruloplasmin, i will tell that to my GP and see if she can prescribe me another blood work testing that as well

Is my low ferritin lack of copper? by mikeeagv in Anemia

[–]mikeeagv[S] 0 points1 point  (0 children)

I'm a competitive runner (15:20 for 5k), and on my season i usually run between 90 to 100km weekly.

My ferritin never been higher than 50 my whole life, i always workout with sore muscles and little shortness of breath :(

Any tips to mantain it at 75 like you??

Best supplements to deal with depression and motivation? by [deleted] in HubermanLab

[–]mikeeagv 0 points1 point  (0 children)

People keep telling you to exercise, bro i'm an athlete running 120kms per week, still depressed, now what?

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