Evidence and reflection

With the plan, we now need to carry it out and reflect on it.

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Per session data

Hover on a day to see details. Beware the graphs are not at the same scale

Performance Trends

Avg Heart Rate (BPM)

Avg Pace (Min/Km)

Trends analysis

Ideal

What we want to see is a lowered or constant heart rate on harder activities. Since I am focusing on cardiovascular endurance, a fully succesful result would show increased speed and constant or decreasing average HR.

Result

From the data, we can see a growth in both speed and average heart rate. This is unfortunate, as it means that we have no means of objectivly comparing results.
However, I feel I've succeded since I subjectivly feel to last longer when running.

Corrections I've made during project

Problem

Solution

In the FITT principle, intensity is the hardest to manage. I find it difficult to control my heart rate inside the aerobic range. I cannot afford to be looking at the watch the whole time, and heart rate is one of the things when my intuitive perception is often wildy wrong.

At the end of this project I instead focuses on a speed of between 5:30 and 6:30 per KM, which is easier.

I noticed sharp knee pain on the last Saturday of project. I ran hard on thursday and exceeded my original goal.

To prevent injury from overtraining, I decided to move the final train to the next day.

What went well/improvable

Went well...

  • I flexibly adapted the plan to stay safe from overtraining

  • I was able to stay commited to this project during its duration

  • I sticked to frequency, time, and specific excersize type of the FITT principle.

  • I applied overload to improved how I feel after running a distance

Improvable...

  • I suspect that I did not wear the watch properly. The heart rate is unreasonably low considering I was excersizing at level 8-9 RPE (rate of percieved exertion). The spikes confirm my guess. When I slow down and the watch touches my wrist better, the next second heart rate graph rockets.

  • Alternativly, if we assume the sensor is correct, I could have managed intensity better. I should study more theory on heart rate management.

Takeaways - if you're to do a similar project, remember...

Before excersize

  1. Make a SMART goal based on your current fitness level

  2. Plan with the FITT principle, remembering to apply overload and keep specifity

  3. Do not be too ambisious. Make sure it is achievable

During excersize weeks

  • Safety first. If feeling pain, stop training immediately. If needed, seek professional advice

  • Ideally do not exceed goals by a lot of intensity or time

  • Wear smart watches tight to ensure accurate data for good reflections

Session Overlay Comparison