how many TSS points are there in a 30 minutes of hard working DEEP WATER RUN?
DWR is better than no running .... But it sure is tough and boooooooring!!!!!
One might at lease record some TSS but ..... how many points per 30 minutes of Hard Work????
Question for those with TSS and Deep Water Run knowledge:
One might at lease record some TSS but ..... how many points per 30 minutes of Hard Work????
Question for those with TSS and Deep Water Run knowledge:
0
Comments
a true all-out 60' effort gets you 100 TSS points. When i get a few more minutes, I can reference Coggan's book for that info.
So, if you're going ALL OUT for 30' in the pool, theoretically.....50 TSS points.
But, IMO, I'd swag it down a few notches for several reasons....lower Heart Rate in the pool, no resistance from gravity, and I just err on the low side whenever fudging comes into the equation.
So, the only other thing I might add is that collecting mountains of TSS points at this point in the year isn't as critical as later in race builds. If its a numbers geek thing and you just want to score every heart beat, I get it. But, don't feel like the TSS in the OS is the Holy Grail.
DWR is great. We have another thread on it a little farther down in this forum.
Good Luck, keep us updated!
then disregard that OS/TSS comment.
I've been forced to do several weeks of DWR each of the last 4 years. There was a time when I tried to add DWR TSS into my log but I drifted (no pun intended!) away from that. Even after some very hard intervals worked into a 45' pool run, I never felt cooked post 'run'. It always feels more like 'rehab' than 'workout' no matter how hard I go. But, at those times, rehab trumps workout.
I'm planning on using 1-2 pool runs this year even during my non-injured periods. But, they'll be recovery runs with some short sprints worked in and, if I do add DWRtss into my log, it'll be very few.
Curious as to what your injury is and what is your plan for getting thru it? Meaning, how much pool running? trying to do some regular runs? how was your running before the injury? Sorry, I realize these may be a bit off topic.
I can understand why you're getting nervous about this. You're at that point where the race is looming pretty close by, like it's watching to see if you're getting the work done.
None of us budget a rehab phase into our plans when we start down an IM season. But, it sounds like you're doing everything you can to minimize any possible setback from an injury.
My injury: left foot talus stress fracture (very light - initial stage) + tendinitis.
4 weeks of run jail (still 2 to go).
Will exit jail with 12 weeks to go until IMLC.
Run was 50 Vdot when injured.
Question: how do you ramp up coming out of injury / deep water run?
Obviously I want to get back to speed ASAP but .... not getting injured again is top priority.
Advice welcome!!!!
If I put myself in that predicament, I would try to get 3 or more DWRs in during the week and have each run cover a warmup 'run' with form focus, then a large portion of the run be an up tempo effort (z3 effort), then save the last 10-15 min for 30sec-45sec sprints (very hard z5 effort) with plenty of recovery in between.
then, the first 2-3 weeks out of run jail, I'd plug in 2 ez cadence/drill/accels type run 'workout' of something flat and soft, if available. And, still do 1-2 DWR sessions during this transition. Call this a ReIntroductory Phase.
This is where I'm at. I knock out the DWR after a shorter swim session. I don't really add a trip to the pool to get the DWR.
Then, after the 2-3 weeks of getting back to gravity, get to work but patiently/wisely. Signs to back off when coming back from injury are tenderness, tightness that you'll recognize. Don't overdo a workout if you're heading into it noticing excessive fatigue in the legs, they're still playing catchup.
Don't push yourself to Catch Up by mid Jan or Feb. You are now trying be caught up by March
Be patient, it'll work.