Today I finished my last #run of 15 weeks of training for the #halfmarathon in #Bonn. I'm thankful that I had no issues with my knee the whole time. This year, I won't aim for a new personal best (1:33:45), even though both #Garmin & #Stryd predict almost the same finish time as last year.
I think anything under 1:39:59 is fine. The big goal this year is the #Marathon in #Cologne — and for that, I still have many limits to push
#running #runnersofmastodon #laufen
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Two weeks until the #Bonn #HalfMarathon! Today, I finished my last long run. I haven’t been feeling great since last week was quite challenging. Had a sprint training session on Friday that really squeezed me out. Rescheduled tomorrow's training to tuesday.
Now I will enjoy all the pineapple that is waiting in the fridge for me....
For the #RunnersOfMastodon who train with #Stryd, they just dropped a new article from an Olympic coach who uses Stryd with his athletes.
It dives into the weeds with the detailed metrics Stryd provides, what they are, average ranges, and what you can do to improve them.
This is probably, single-handedly, the best article they've released to date IMO. It answers the question "how can I be a better runner with all these metrics?"
@kator Tatsächlich ist für den #Anfang der #GarminCoach keine schlechte Wahl. Der passt Dein #Training auch nötigenfalls nach einer durchzechten Nacht an. Ich trainiere mittlerweile mit dem #Stryd, aber das liegt am hiesigen #Mittelgebirge und meinem #Technikspleen.
Had an easy trot through the forest and enjoyed the winter landscapes. Met many other runners. My thesis: Those who run because of their New Year’s resolutions don’t greet other runners or smile—they just don’t feel it. 
But I wish all of them the best and hope they keep going.
I have manually adjusted my critical power down to 277W which results in slower paces.
I don't want to risk injuries due to the faster paces, because I run mostly in the dark and notice holes in the road too late. 
My marathon goal is therefore not based on time, but on finishing. 
By the way, I am still in the basic phase and not yet in the goal-specific phase.
A few weeks ago, I switched from music to podcasts to listen to during my runs. For this reason, I even registered on #Spotify and installed the app on my #Fenix. This is so untypical that my wife asked me who I am and what I did to her husband. Anyway, I enjoy this change very much.
Today, I opened the door, stepped outside, and at that very moment, it started to rain.
The best weather for running. Loved it.
#garmin #run #running #RunnersofMastodon #laufen #Lauf #stryd
I train by power when I run using #Stryd as my power meter. Steve Palladino coaches exclusively by power and has defined his own training zones. He has a number of training plans also, depending on your running level and what your goals are, that target different percentages of CP.
I put his power zones in a basic infographic here. It's useful for me to quickly glance at it and understand what my workout is targeting when I'm out on the run.
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Und wenn ich das richtig verstanden habe, war der #Stryd ein Fehlkauf, weil der Stryd Pod nicht mehr Daten liefert, als mein Garmin HRM-Pro-Plus schon inklusive hat. Der liefert genau die gleichen Laufanalyse Daten.
Erster Lauf mit dem #COREBodytemp Sensor und dem #Stryd waren ernüchternd.
Läuft natürlich nicht einfach so, dass ich die Sensoren nur per ANT+ koppeln muss...
Also gab es keine zusätzlichen Daten...
Gerade gelesen, dass ich für die Bodytemp ein Bodytemp DataIQ Feld in der Lauf-Anwendung konfigurieren muss.
Dummerweise sind 2/2 DataIQ Felder (Running Power, Race Screen) schon belegt.
Und für den Stryd Pod muss ich noch ein "Stryd Zones" DataIQ Feld hinzufügen...
I know the power measurement of #Garmin devices from some folks I follow on Connect. Since then, I’ve been wondering how accurately a watch (attached to the wrist) could measure the power (delivered by the feet). Now I know the answer.
This is a point where I simply don’t understand Garmin. Just to have one more fancy diagram, they offer information that is pure fiction and call it a feature.
#running #run #laufen #Runnersofmastodon #Stryd #Fenix7xpro
Premier entraînement en vue de la Morat-Fribourg
.
Mais la première séance était du fractionné 
J’ai repris le programme d’entraînement #Stryd qui s’est considérablement sophistiqué depuis 2 ans.
J’avais oublié que le fractionné, c’était pénible, qu’il fallait en vouloir pour suivre le rythme, j’avais aussi oublié la dictature des alarmes (de temps, d’intensité trop élevée, trop basse 
)…
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This is exciting to me as a runner, because this could obviously be extended to #running for those who run with a power meter.
However, as demonstrated in the paper, the power zone percent differences must be monotonic, otherwise the metric is not reliable.
So #Stryd, instead of picking zones arbitrarily, they should be based on your own PDC.
Also, the weighting factor "K" will need to be re-evaluated for runners due to the different metabolic demands running has versus cycling.
Had a tough week. As I finished work today (very uncommonly on a Saturday), I had to wash off all the bullshit that crossed my path in the last few days. So, I laced up my Soulstrides, left for a 22km #run, put my legs on cruise control, and felt lighter with every step. Now I can enjoy the rest of the weekend and wish you all a great one, #runners.
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So armed with that, if you setup a new #Stryd account, I recommend setting your weight to 100 kg.
Thus, when your watch is showing you #running at 403 W, you know you're actually running at 4.03 W/kg. The math is trivial. Just move the decimal two places to the left.
Same with PowerCenter. If your CP is 415 watts, you know you should be able to sustain 4.15 W/kg for about 40 minutes.
This would be a good 10k race prediction tool to have in your chest, don't you think?
5/5
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This isn't surprising. Losing excess body fat is a great way to improve #running performance. It's something you can control. It just makes predicting race times challenging.
Now suppose I use the same calculater, but this with with 4.2 W/kg as my FTP/CP. Then it doesn't matter what my weight is, my marathon finish time ranges from 3:03:59 to 03:13:39.
W/kg shows effort in the run, not total work averaged over the duration. This is the key difference.
Yet #Stryd is all-in with Watts.
4/5
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E.G., when using Steve Palladino's Super Power Calculator to predict race times, it is 100% dependent on weight when using watts.
If I wanted to predict my marathon finish time, and I knew the following:
- Weight: 80 kg
- FTP/CP: 320 W
- Riegel exponents: -0.08 to -0.10
- Target RE: 0.99 to 1.01
I can expect to finish between 3:14:00 to 3:24:27. But if my weight drops to 75 kg, all else equal, I can expect to finish between 3:00:52 to 3:10:18.
3/n
superpowercalculator.comSuperPower Calculator for WebThe SuperPower Calculator (SPC) contains a comprehensive suite of calculators and converters useful to anyone training, racing, and running with power.
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TL;DR- When you change your weight in #Stryd, you can no longer compare current runs to past run, must immediately update your critical power, and wait 90 days before the runs with the old weight are outside of their calculations.
IE, it's problematic *for their own platform*.
This could be solved though if they standardized on W/kg. Not only do the past problems disappear, but race calculations, training predictions, and just all around post-run data analysis, becomes easier.
2/n
This has been an interesting morning for me regarding #running. I already shared the news about the #Suunto layoffs. Now it's time to rant about #Stryd.
First, let me be clear: I love my Stryd pods. They will be immediately replaced if damaged, lost, stolen, or dead.
But what irritates me most about the Stryd ecosystem is their integration of watts (W) rather than watts per kilogram (W/kg).
The problem is changing your weight, as per this Reddit thread:
1/n