I’m spending this week in Nagarcot (northeast of Kathmandu) for a conference. And I am able to finally get out for some runs because there is a paved road. The only difficulty is that the hotel is at 2000m (~6500’) which is a lot higher than I’m used to.
I’ve called this “Week Zero” because I’m not at home where my day-to-day training will begin. And, at least during the conference, I don’t know how consistent my running opportunities will be.
| S | M | T | W | T | F | S | total | |
|---|---|---|---|---|---|---|---|---|
| Plan | ||||||||
| Actual | R:5.7km W:4.0km | R:3.4km | R:5.0km | R:5.9km W:2.0km | R:20km W:6km |
Summary
Okay, while the mileage might look pretty impressive, especially knowing I haven’t been running lately, it doesn’t really tell you everything. Because I was at higher altitude and the road grade was so high, most of the uphills were done walking and then I ran downhill to complete the runs.
But this also gives me an opportunity to show you what Runalayze.com said.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| km | 5.7 | 3.4 | 5.0 | 5.9 | |||
| pace | 9:27 | 10:08 | 9:42 | 10:06 | |||
| m | 231 | 163 | 221 | 236 | |||
| MS | 16% | 16% | 16% | 16% | 17% | 17% | 17% |
| ATL | 0% | 13% | 16% | 18% | 19% | 15% | 16% |
| CTL | 12% | 16% | 17% | 18% | 19% | 18% | 20% |
| TSB | 17 | -10 | -14 | -18 | -20 | -10 | -13 |
| bw | |||||||
| walk | 4.0 | 2.0 | 5.3 |
- km = distance run (km)
- pace = minutes/km
- m = elevation gain (meters)
- MS = marathon shape
- ATL = fatigue (%)
- CTL = fitness level (%)
- TSB = stress balance (%)
- bw = bodyweight workouts (mins)
- walk = walking workouts (km)
Probably the most important number is the TSB (training stress balance). To continue to see improvement, the TSB should be between -30 and -10. On race day, it should be above zero. So, other than Monday, I was able to keep my training consistently between those values.
Zero to Ultra 