EDiary RC5f

The previous version uploaded yesterday has some inherent bug,

it is fixed in this current version.


Click the below link to download.

Download EDiary RC5f

Happy using ...

EDiary RC5

EDiary RC5 is ready for download.

Below is the list of enchancement:

(1) Configuration For User Setting, default view, colors, etc
(2) Support for multi users
(3) Report for running view
(4) Easy Spawn pace and vomax
(5) Save seeting in registry

Download it at the below link

EDiary RC5 Download

Happy using ...

TEMPTERVAL

TEMPTERVAL
==========

I discovered yet another RUN, that I believe will

effectively boost performnce (but yet to be proven).

I named this run as TEMPTERVAL, short for Tempo + Inteval.

The way to carry out this run is as follow, first, warm up by

running slowly ( I usually started from 6:40 and slowly

crank up the pace every 400m/800m till I reached the target pace).

The warmup will take about 4-5K(about 30 min).

Then I will alternatively run 800 at slightly slower than tempo pace

and at interval(5K) pace.

At my current fitness level(VDOT38), these paces are 5:24 and

5:10. I do 3X(800@5:24-800@5:10) which total up to 4.8k. It takes

more than 25 minutes to carry out(thus satisfying the minimum

20min rule of tempo run).

Noticed that the average pace is exactly 5:17, which is the LT pace

for VDOT38.

The run is finished with a complete cool down at an easy pace of

5:40 or slower.

I would think that it serves better than pure tempo run in boosting the

LT. Firstly, at interval pace, lactate build up much faster than at

tempo pace, but the 800m is short enough to not let the body having

too much oxygen debt. Secondly, the slightly slower tempo pace is fast

enough to sustain the lactate production, but is also slow enough to give

the body a break from the faster interval pace. Phychologically, this run

felt easier than the 20min+ tempo pace, as there is a break every 800m to look

forward to, though the average pace is exactly that of the tempo pace.


Will test this run for this period to see its effectivenes.


cranking on ...

Double Hill Run

Ediary RC4

Fixes the color fill bug of the exercise view,

darker shade is used, added Weekly Description Data,

Added Medium Long Run Type.


Clicked the below link to download


eDiary RC4


Happy using ...

Ediary RC3

RC3 has a new exercise view besides the weight view,

now you can use it to PLAN and LOG you runs.


First there are plan and actual sections in the Dialog box, enter the

distance and time for each, use the Name field to describe your run,

use sonething like "Easy10K", "LT(tempo)5K","Int 6X(1000m@5:00-400mJog)"
"DoubleHill","Hartams20K","KLIM Marathon", etc.

You could use the description field to log your comment or Race report.

The dist, time, name is displayed in the CELL, with plan in BLUE and
actual in BLACK. The actual VDOT and average pace(speed) is in RED.

There are varuous run types you can categorized the run like Hill, Rep, Interval,
Race, etc. and a corresponding MARK will appear in the CELL for quick
reference.

Also, I like to classify the run into 4 levels on importance like Q1,Q2,Q3, and Easy

with Q1 the most important (like Long run when prepare for MArathon), and

Q2 the second most important like (tempo, Hill, Interval depend on the phase

I am in the training and Q3 ... The rest are easy runs.

Noticed that different fill color is used for the Qs.

Total mileage and time for the week both plan and actual is displayed in the summary box.


Click the below link to download.

EDiary RC3 Download


Happy using ...

EDiary RC2

Updated EDiary now with moving average on the graph.


Clicked the below link to download

Ediary RC2 download


Happy using ...