A Norseman's Journey

[Barkadion]

Block 1 - Base Building - Week 2

Monday - Strength
Front Squat 60kg x 5x5
Bench Press 70kg x 5x5
Pull-ups Bw+10kg x 5x5
RI: 3:00

Endurance
Stationary bike - 30min/Maff-forumla

Notes
Couldn't fit the last E session last week so moved it until today. Only had my Pl shoes so I did some cycling. The weights got bumped up for this week. Struggled a bit on the pull-ups, other than that it all felt great!

Can I ask you question, mate? What is Maff?

[Stefan Olsson]

Endurance
Stationary bike - 30min/Maff-forumla

Can I ask you question, mate? What is Maff?

Its a formula by Dr Phil Maffetone, who argues that the bulk of endurance training (runners primarily i think) should be done in a certain heart rate zone. The standard formula is 180-your age, (180 minus your age). In my case 180-33 = 147. Then there are some charts to specify it to you, if you are well trained, coming off an injury etc to tailor it better. And the formula can be even more precise if you use your actual maximum heart rate and subtract your age.

For many this seems like to slow to give effect but as you get better you will be able to run faster at the same heart rate. I used this for my sessions leading up to the half marathons last year with great results! If you don't have a heart rate clock, the talk-test as described in TBII works just as good in my opinion!

[Barkadion]

Endurance
Stationary bike - 30min/Maff-forumla

Can I ask you question, mate? What is Maff?

Its a formula by Dr Phil Maffetone, who argues that the bulk of endurance training (runners primarily i think) should be done in a certain heart rate zone. The standard formula is 180-your age, (180 minus your age). In my case 180-33 = 147. Then there are some charts to specify it to you, if you are well trained, coming off an injury etc to tailor it better. And the formula can be even more precise if you use your actual maximum heart rate and subtract your age.

For many this seems like to slow to give effect but as you get better you will be able to run faster at the same heart rate. I used this for my sessions leading up to the half marathons last year with great results!

Interesting! I will look more into that. Thank you for the information!

[Train_Hard_Live_Easy]

Can I ask you question, mate? What is Maff?

Its a formula by Dr Phil Maffetone, who argues that the bulk of endurance training (runners primarily i think) should be done in a certain heart rate zone. The standard formula is 180-your age, (180 minus your age). In my case 180-33 = 147. Then there are some charts to specify it to you, if you are well trained, coming off an injury etc to tailor it better. And the formula can be even more precise if you use your actual maximum heart rate and subtract your age.

For many this seems like to slow to give effect but as you get better you will be able to run faster at the same heart rate. I used this for my sessions leading up to the half marathons last year with great results!

Interesting! I will look more into that. Thank you for the information!

It's one I use in my training - came across it through Andrew Read's Running Strong book the other year and have used it since..... although it will seem mightily slow at first, same as Stefan, I have fabulous results from it.

[Stefan Olsson]

Its a formula by Dr Phil Maffetone, who argues that the bulk of endurance training (runners primarily i think) should be done in a certain heart rate zone. The standard formula is 180-your age, (180 minus your age). In my case 180-33 = 147. Then there are some charts to specify it to you, if you are well trained, coming off an injury etc to tailor it better. And the formula can be even more precise if you use your actual maximum heart rate and subtract your age.

For many this seems like to slow to give effect but as you get better you will be able to run faster at the same heart rate. I used this for my sessions leading up to the half marathons last year with great results!

Interesting! I will look more into that. Thank you for the information!

It's one I use in my training - came across it through Andrew Read's Running Strong book the other year and have used it since..... although it will seem mightily slow at first, same as Stefan, I have fabulous results from it.

Hey, thanks for chiming in!

Glad you´ve found maffetone to well for you! Speaking of A. Read. He most certainly was one of the guys who got me into kettlebells! Great writer and sportsman.

[Stefan Olsson]

Block 1 - Base Building - Week 2

Tuesday - Endurance
LSS x 40min / Maff-formula

Notes
Amazing night run in -10°C/14°F! Body felt great!

[Stefan Olsson]

Block 1 - Base Building - Week 2

Wednesday - Endurance
LSS x 35min / Maff-formula

Notes
Icy roads, but went well.

[Stefan Olsson]

Block 1 - Base Building - Week 2

Thursday - Strength
Front Squat 60kg x 5x5
Bench Press 70kg x 5x5
Pull-ups Bw+10kg x 5x5
RI: 3:00

Notes
Squats are easy, bench is feeling better and the pull-ups went well!

[Stefan Olsson]

Block 1 - Base Building - Week 2

Sunday - Endurance
LSS x 45min / Maff-formula

Notes
Every session so far have been way below my current level. Starting to get back to normal distances next week.

[Stefan Olsson]

Block 1 - Base Building - Week 3

Monday - Strength
Front Squat 67,5kg x 5x3
Bench Press 77,5kg x 5x3
Pull-ups Bw+22,5kg x 5x3
RI: 3:00

Notes
Getting more accustomed to the weights. Did all reps paused for bench. Pull-ups were really hard, just made all the reps by a small margin. I guess the Pull-ups are some sort of PR!