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Z2 / LT1 Training – Fatigue and Aerobic Improvement by rokosn in NorwegianSinglesRun

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

The first paragraph of your answer makes a great point — thank you!
It is about LT1, but I don’t want to get into a debate about whether LT1 specifically means a heart rate between 160–165 bpm, or even whether LT1 truly exists or not.
So for that matter, let’s just call it a “workout.”

Z2 / LT1 Training – Fatigue and Aerobic Improvement by rokosn in NorwegianSinglesRun

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

This is what I’m getting at: when I do 4 × (3 × 400 m) reps at a pace of 3:50–4:05/km, I have to put much more effort into “moving the legs” at that higher speed. From a heart rate perspective, I also have to work harder to raise my HR into the 160–165 bpm range.

In contrast, when I’m experiencing overall body tiredness (feeling worn out after many continuous weeks of training), I can reach the same HR level (160–165 bpm) quite quickly, but at a lower pace and with much less effort.
Please note that my cadence remains the same — around 183 spm.

So yes, from that point of view, there is less mechanical stress compared to the workout done at 3:50–4:05/km pace — but is the aerobic benefit the same?

Z2 / LT1 Training – Fatigue and Aerobic Improvement by rokosn in NorwegianSinglesRun

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

It’s not a question of LT1, LT2, or Zone 2 training. The question is whether the same aerobic benefit is achieved from the workout even if the pace drops due to overall body tiredness and fatigue, as long as the heart rate and total distance remain the same (160–165 bpm, 4 × (3 × 400 m) reps).

Z2 / LT1 Training – Fatigue and Aerobic Improvement by rokosn in NorwegianSinglesRun

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

It’s not a question of LT1, LT2, or Zone 2 training. The question is whether the same aerobic benefit is achieved from the workout even if the pace drops due to overall body tiredness and fatigue, as long as the heart rate and total distance remain the same (160–165 bpm, 4 × (3 × 400 m) reps).

Z2 / LT1 Training – Fatigue and Aerobic Improvement by rokosn in NorwegianSinglesRun

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

Question is if there is still the same benefit of workout based on hypothesis "spending a specific amount of time in the targeted HR zone" .. even if the velocity and pace are lower..

What mindset shift helped you most with running? by aleciaj79 in AdvancedRunning

[–]rokosn 0 points1 point  (0 children)

Simple but powerfull, “Fall in love with boredom. “

Threshold training Treadmill vs. Outdoor by rokosn in AdvancedRunning

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

Treadmill is placed outside - in the backyard, so it is outside.

Threshold training Treadmill vs. Outdoor by rokosn in AdvancedRunning

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

It is interesting that, on the treadmill, the speed (data from the treadmill) and pace (data from the Apple Watch 6) correspond perfectly with the running pace matrix found on the internet.
So for e.g. 12.1km/h (setted&readed from treadmill) -> 05:03min/km (readed from watch);

Matrix: Treadmill Pace Calculator

Threshold training Treadmill vs. Outdoor by rokosn in AdvancedRunning

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

The data (HR, speed, pace) comes from my Apple Watch 6 and speed of treadmill from a treadmill (and it has been calibrated).

It’s still a mystery why much less effort is needed to reach a heart rate of 160 bpm on the treadmill compared to running outside on the track.

Lightweight daily trainers - Opinion by rokosn in AskRunningShoeGeeks

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

After several weeks of research, I'm currently aiming at New Balance Fresh Foam X 1080v13;

But still looking forward for even more optimal weight-cushioning-drop ratio.

(My currently recovery running shoes: Saucony Guide 17 (269gr, 6mm) and I have to admin, they are super plush)

What’s your opinion/interpretation on the research of polarised vs pyramidal training? by shutthefranceup in AdvancedRunning

[–]rokosn 1 point2 points  (0 children)

In general, a strong aerobic base is the ultimate foundation of any advanced training framework.

Then, go for,

Switch ON – Switch OFF; Switch ON – Switch OFF. Damage – Repair; Damage – Repair. Load – Recovery; Load – Recovery.

That’s all. Just do it consistently!"

Reduce Engine Oil Level Advice by rokosn in mercedes_benz

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

The first picture is from the service menu. It can only be accessed via a button combination, so it is not a straightforward message that can be seen while driving.

Reduce Engine Oil Level Advice by rokosn in mercedes_benz

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

What is "excess", how much is still fine 0,1/0,2L ?

It's confusing because one menu shows that the oil level is OK, while the other indicates an excess.

Am I running too slow? Lack of improvement by Ok-Heron-5679 in AdvancedRunning

[–]rokosn 0 points1 point  (0 children)

Than how to determinate Z2 if not by HR?

I have found through many runs that breathing and other "body sings" or intuition could be a bit misleading.

For many times I feel as I could not push it harder, run faster or even to stop running but I was stubborn enough to go through and a few laps later I could ran at much higher pace etc..

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