update readme (#10)

README.md

@@ -1,5 +1,6 @@
 # vtrain
-Utilidad para generar planes de entrenamiento de media maratón y maratón siguiendo los métodos de [Jack Daniels](https://en.wikipedia.org/wiki/Jack_Daniels_(coach)) ([VDOT](https://planesmaraton.com/2018/10/20/entrenamiento-de-jack-daniels-el-parametro-vdot/)). Con su metodología he conseguido bajar de 2h46 en maratón (Atenas) en 2019 a 2h36 en Valencia 2022 y 2h28 en Valencia 2023.
+
+Utilidad para generar planes de entrenamiento de 10k, media maratón y maratón siguiente los métodos de [Jack Daniels](https://en.wikipedia.org/wiki/Jack_Daniels_(coach)) ([VDOT](https://planesmaraton.com/2018/10/20/entrenamiento-de-jack-daniels-el-parametro-vdot/)). Con su metodología he conseguido bajar de 2h46 en maratón (Atenas) en 2019 a 2h36 en Valencia 2022 y 2h28 en Valencia 2023.
 
 Puedes consultar más información en [su libro](https://www.amazon.com/Daniels-Running-Formula-Jack-Tupper/dp/1450431836).
 

cmd/plan/plan.go

@@ -39,8 +39,8 @@ Crea un nuevo plan de entrenamiento`,
  // check if raceDate format is YYYY-MM-DD and if distance is 21k or 42k
  if cm.IsValidDate(raceDate) {
  if cm.IsValidTime(raceTime) {
- if distance != "21" && distance != "42" {
- fmt.Println(color.Colorize(color.Red, "Distancia inválida. Debe ser 21 o 42"))
+ if distance != "21" && distance != "42" && distance != "10" && distance != "0"{
+ fmt.Println(color.Colorize(color.Red, "Distancia inválida. Debe ser 10, 21, 42 o 0 para entrenamiento general"))
  return
  }
  err := pl.CreatePlan(VdotConfig, distance, raceDate, raceTime)
@@ -61,7 +61,7 @@ Crea un nuevo plan de entrenamiento`,
 
 func init() {
  // distance and raceDate are required flags
- PlanCmd.Flags().StringVarP(&distance, "distancia", "d", "", "Distancia objetivo (21 o 42)")
+ PlanCmd.Flags().StringVarP(&distance, "distancia", "d", "", "Distancia objetivo (10, 21, 42 o 0 para entrenamiento general)")
  PlanCmd.MarkFlagRequired("distancia")
  PlanCmd.Flags().StringVarP(&raceDate, "fechaCarrera", "f", "", "Fecha de la carrera (YYYY-MM-DD)")
  PlanCmd.MarkFlagRequired("fechaCarrera")

pkg/common/config.yaml

@@ -4,84 +4,155 @@ planConfig:
  c2-42: 3S + 6U + 4 MIN S + 5U + 3 MIN S + 3U + 2 MIN S + 2U + 3S (24k)
  c1-21: 4S + 5M + 1U + 5M + 1U + 2S (18k)
  c2-21: 3S + 3U + 2 MIN S + 3U + 3 MIN S + 3U + 2 MIN S + 2U + 3S (18k)
+ c1-10: 3S + 4 x 1.2I C/3 MIN TR + 3S (11k)
+ c2-10: 3S + 4 X 2U C/1 MIN + 3S (13k)
+ pre1: 3S + 10 X 1' I C/1 MIN S + 3S
+ pre2: 5S + 3U + 5S
+ km-pre:
  km-42: 160k
  km-21: 81k
+ km-10: 70k
  s2:
  c1-42: 3S + 6U + 16S + 2 X 3U C/DESC 2 MIN + 3S (34k)
  c2-42: 3S + 6 X 1I + 4 X 400 R C/3 MIN S + 3S (14k)
  c1-21: 3S + 3U + 6S + 2 X 2U C/DESC 2 MIN + 3S (19k)
  c2-21: 3S + 3 X 1I + 4 X 400 R C/3 MIN S + 3S (11k)
+ c1-10: 3S + 5 x 1I C/400 TR + 3S (13k)
+ c2-10: 2S + 5U + 4 X 200R C/200 TR + 3S (12k)
+ pre1: 12S
+ pre2: 5S + 4U + 5S
+ km-pre:
  km-42: 148k
  km-21: 75k
+ km-10: 70k
  s3:
  c1-42: 32S (32k)
  c2-42: 20KM PROG -> U 5 KMS + 3S (23k)
  c1-21: 18S (18k)
  c2-21: 10KM PROG -> U 5 KMS + 3S (13k)
+ c1-10: 3S + 6 x 800I C/400 TR + 3S (13k)
+ c2-10: 2S + 5 X 2U C/1 MIN + 6 A/D + 2S (15k)
+ pre1: 3S + 10 X 1' I C/1 MIN S + 3S
+ pre2: 5S + 5U + 5S
+ km-pre:
  km-42: 155k
  km-21: 76k
+ km-10: 73k
  s4:
  c1-42: 10S + 10M + 2U + 10M + 2U + 3S (37k)
  c2-42: 3S + 8U + 5 MIN S + 6U + 4 MIN S + 5U + 3 MIN S + 2U + 3S (33k)
  c1-21: 3S + 5M + 2U + 5M + 2U + 2S (19k)
  c2-21: 3S + 4U + 5 MIN S + 3U + 4 MIN S + 3U + 3 MIN S + 2U + 2S (19k)
+ c1-10: 3S + 4 x 1.2I C/3 MIN TR + 3S (12k)
+ c2-10: 2S + 8M C/2 MIN + 3U C/1 MIN + 2U + 4 X 200 R C/200 TR + 2S (18k)
+ pre1: 14S
+ pre2: 5S + 6U + 5S
+ km-pre:
  km-42: 170k
  km-21: 83k
+ km-10: 75k
  s5:
  c1-42: 3S + 6U + 16S + 6U + 3S (34k)
  c2-42: 3S + 3 X 2I C/4 MIN S + 3 X 1I C/2 MIN S + 3S (15k)
  c1-21: 3S + 3U + 8S + 3U + 2S (19k)
  c2-21: 3S + 3 X 2 I C/4 MIN S + 3 X 1I C/2 MIN S + 3S (15k)
+ c1-10: 4S + 5 x 1I C/400 TR + 3S (16k)
+ c2-10: 4S + 5U + 3S (12k)
+ pre1: 15S
+ pre2: 5S + 7U + 5S
+ km-pre:
  km-42: 149k
  km-21: 79k
+ km-10: 73k
  s6:
  c1-42: 35S (35k)
  c2-42: 13S + 13M + 2U + 6M + 2U + 2M (38k)
  c1-21: 18S (18k)
  c2-21: 4S + 6M + 2U + 3M + 2U + 2M (19k)
+ c1-10: 2S + 16M + 6 A/D + 3S (21k)
+ c2-10: 4S + 5 x 2U C/1 MIN + 6 A/D 3S (18k)
+ pre1: 3S + 20 X 1'I C/1 MIN S + 3S
+ pre2: 4S + 8U + 4S
+ km-pre:
  km-42: 173k
  km-21: 82k
+ km-10: 71k
  s7:
  c1-42: 16KM PROG -> U 6 KMS + 3S (19k)
  c2-42: 3S + 8U + 5MIN S + 6U + 4 MIN S + 5U + 3 MIN S + 3U + 2 MIN S + 2U + 3S (33k)
  c1-21: 8KM PROG -> U 5 KMS + 3S (11k)
  c2-21: 2S + 4U + 5MIN S + 3U + 4 MIN S + 3U + 3 MIN S + 3U + 2 MIN S + 2U + 2S (19k)
+ c1-10: 4S + 5 X 2U C/1 MIN + 3S (12k)
+ c2-10: 4S + 6 x 1I C/400 TR + 3S (13k)
+ pre1: 15S
+ pre2: 4S + 8U + 4S
  km-42: 152k
  km-21: 75k
+ km-10: 70k
  s8:
  c1-42: 3S + 6U + 16S + 2 X 3U C/DESC 2 MIN + 3S (34k)
  c2-42: 3S + 6 X 1I C/2 MIN S + 4 X 400 R C/400 S + 3 MIN S (12k)
  c1-21: 3S + 3U + 7S + 2 X 2U C/DESC 2 MIN + 2S (19k)
  c2-21: 3S + 5 X 1I C/2 MIN S + 4 X 400 R C/400 S + 3 MIN S (11k)
+ c1-10: 4S + 5U + 3S (12k)
+ c2-10: 4S + 5 x 1.2 I 3 MIN TR + 2S (13k)
+ pre1: 3S + 2 X 4U C/2 MIN S + 3S
+ pre2: 3S + 9U + 3S
+ km-pre:
  km-42: 146k
  km-21: 75k
+ km-10: 70k
  s9:
  c1-42: 35S (35k)
  c2-42: 3S + 3 X 2U C/1 MIN S + 3 X 1I C/2 MIN S + 3 X 400 R C/400 S + 3S (16k)
  c1-21: 18S (18k)
  c2-21: 3S + 3 X 2U C/1 MIN S + 3 X 1I C/2 MIN S + 3 X 400 R C/400 S + 3S (16k)
+ c1-10: 3S + 5 X 2U C/1 MIN + 3S (11k)
+ c2-10: 4S + 6 x 1I C/400 TR + 2S (12k)
+ pre1: 16S
+ pre2: 3S + 9U + 3S
+ km-pre:
  km-42: 151k
  km-21: 79k
+ km-10: 68k
  s10: 
  c1-42: 10S + 10M + 2U + 10M + 2U + 3S (37k)
  c2-42: 3S + 4 X 3U C/2 MIN S + 3S (18k)
  c1-21: 3S + 5M + 2U + 5M + 2U + 2S (19k)
  c2-21: 3S + 4 X 3U C/2 MIN S + 2S (17k)
+ c1-10: 3S + 5U + 3S (11k)
+ c2-10: 3S + 5 x 1.2 I 3 MIN TR + 2S (12k)
+ pre1: 3S + 4 X 2U C/2 MIN S + 3S
+ pre2: 3S + 10U + 3S
+ km-pre:
  km-42: 155k
  km-21: 81k
+ km-10: 68k
  s11: 
  c1-42: 3S + 3 X 3U C/2 MIN S + 16E (31k)
  c2-42: 3S + 3 X 3U C/2 MIN S + 3S (17k)
  c1-21: 3S + 3 X 3U C/2 MIN S + 3S (16k)
  c2-21: 3S + 3 X 3U C/2 MIN S + 3S (16k)
+ c1-10: 3S + 2 x 3U C/2 MIN S + 2S (11k)
+ c2-10: 2S + 6 x 1I C/400 TR + 2S (13k)
+ pre1: 17S
+ pre2: 3S + 10U + 3S
+ km-pre:
  km-42: 148k
  km-21: 77k
+ km-10: 68k
  s12:
  c1-42: 3S + 4 X 1.2 U C/2 MIN S + 3S (15k)
  c2-42: 7S (7k)
  c1-21: 3S + 3 X 1.2 U C/2 MIN S + 3S (13k)
  c2-21: 5S (5k)
+ c1-10: 2S + 3 x 2U C/2 MIN S + 2S (10k)
+ c2-10: 25 MIN S + 5 A/D (6k)
+ pre1: 3S + 10 X 1U C/2 MIN S + 3S
+ pre2: 3S + 10U + 3S
  km-42: 52k
  km-21: 32k
+ km-10: 40K
+
 
 

pkg/plan/plan.go

@@ -112,6 +112,10 @@ func getVDOT(targetTime string, raceDistance int) (int, error) {
  vdotMap = halfMarathonVDOT
  case 42:
  vdotMap = marathonVDOT
+ case 10:
+ vdotMap = halfMarathonVDOT
+ case 0:
+ vdotMap = halfMarathonVDOT
  default:
  return 0, fmt.Errorf("Distancia no soportada: %d", raceDistance)
  }
@@ -286,6 +290,88 @@ func CreatePlan(vtrainConfig structs.VtrainConfig, distance string, raceDate str
  }
  fmt.Printf("\tKms: %s\n", km21)
  }
+ if distanceInt == 0 {
+ // Generate the training sessions for the current week
+ c1 := vtrainConfig.PlanConfig[fmt.Sprintf("s%d", week)].PRE1
+ c2 := vtrainConfig.PlanConfig[fmt.Sprintf("s%d", week)].PRE2
+ km21 := vtrainConfig.PlanConfig[fmt.Sprintf("s%d", week)].KMPRE
+
+ // Calculate the scheduled dates for c1 and c2
+ c1Date := startDate.AddDate(0, 0, (week-1)*7+3) // Miercoles
+ c2Date := startDate.AddDate(0, 0, (week-1)*7+6) // Sabado
+
+ // Print or save the training sessions and scheduled dates
+ fmt.Println(color.Colorize(color.Yellow, "\nSemana "+strconv.Itoa(week)))
+ if week != 12 {
+ fmt.Printf("\tLunes\t\t(%s): 10S\n", startDate.AddDate(0, 0, (week-1)*7+1).Format("2006-01-02"))
+ } else {
+ fmt.Printf("\tLunes\t\t(%s): 7S\n", startDate.AddDate(0, 0, (week-1)*7+1).Format("2006-01-02"))
+ }
+ if week != 12 {
+ fmt.Printf("\tMartes\t\t(%s): 10S\n", startDate.AddDate(0, 0, (week-1)*7+2).Format("2006-01-02"))
+ } else {
+ fmt.Printf("\tMartes\t\t(%s): 7S\n", startDate.AddDate(0, 0, (week-1)*7+2).Format("2006-01-02"))
+ }
+ fmt.Println(color.Colorize(color.Red, "\tMiércoles\t("+c1Date.Format("2006-01-02")+"): "+c1))
+ if week != 12 {
+ fmt.Println(color.Colorize(color.Blue, "\tJueves\t\t("+startDate.AddDate(0, 0, (week-1)*7+4).Format("2006-01-02")+"): "+"Descanso"))
+ } else {
+ fmt.Println(color.Colorize(color.Blue, "\tJueves\t\t("+startDate.AddDate(0, 0, (week-1)*7+4).Format("2006-01-02")+"): "+"Descanso"))
+ }
+ if week != 12 {
+ fmt.Printf("\tViernes\t\t(%s): 10S\n", startDate.AddDate(0, 0, (week-1)*7+5).Format("2006-01-02"))
+ } else {
+ fmt.Println(color.Colorize(color.Blue, "\tViernes\t\t("+startDate.AddDate(0, 0, (week-1)*7+5).Format("2006-01-02")+"): "+"Descanso"))
+ }
+ fmt.Println(color.Colorize(color.Red, "\tSábado\t\t("+c2Date.Format("2006-01-02")+"): "+c2))
+ if week != 12 {
+ fmt.Printf("\tDomingo\t\t(%s): 15S\n", startDate.AddDate(0, 0, (week-1)*7+7).Format("2006-01-02"))
+ } else {
+ fmt.Printf("\tDomingo\t\t(%s): Día de la carrera!!\n", startDate.AddDate(0, 0, (week-1)*7+7).Format("2006-01-02"))
+ }
+ fmt.Printf("\tKms: %s\n", km21)
+ }
+ if distanceInt == 10 {
+ // Generate the training sessions for the current week
+ c1 := vtrainConfig.PlanConfig[fmt.Sprintf("s%d", week)].C110
+ c2 := vtrainConfig.PlanConfig[fmt.Sprintf("s%d", week)].C210
+ km10 := vtrainConfig.PlanConfig[fmt.Sprintf("s%d", week)].KM10
+
+ // Calculate the scheduled dates for c1 and c2
+ c1Date := startDate.AddDate(0, 0, (week-1)*7+3) // Miercoles
+ c2Date := startDate.AddDate(0, 0, (week-1)*7+6) // Sabado
+
+ // Print or save the training sessions and scheduled dates
+ fmt.Println(color.Colorize(color.Yellow, "\nSemana "+strconv.Itoa(week)))
+ if week != 12 {
+ fmt.Printf("\tLunes\t\t(%s): 10S\n", startDate.AddDate(0, 0, (week-1)*7+1).Format("2006-01-02"))
+ } else {
+ fmt.Printf("\tLunes\t\t(%s): 7S\n", startDate.AddDate(0, 0, (week-1)*7+1).Format("2006-01-02"))
+ }
+ if week != 12 {
+ fmt.Printf("\tMartes\t\t(%s): 10S\n", startDate.AddDate(0, 0, (week-1)*7+2).Format("2006-01-02"))
+ } else {
+ fmt.Printf("\tMartes\t\t(%s): 7S\n", startDate.AddDate(0, 0, (week-1)*7+2).Format("2006-01-02"))
+ }
+ fmt.Println(color.Colorize(color.Red, "\tMiércoles\t("+c1Date.Format("2006-01-02")+"): "+c1))
+ if week != 12 {
+ fmt.Println(color.Colorize(color.Blue, "\tJueves\t\t("+startDate.AddDate(0, 0, (week-1)*7+4).Format("2006-01-02")+"): "+"Descanso"))
+ } else {
+ fmt.Println(color.Colorize(color.Blue, "\tJueves\t\t("+startDate.AddDate(0, 0, (week-1)*7+4).Format("2006-01-02")+"): "+"Descanso"))
+ }
+ if week != 12 {
+ fmt.Printf("\tViernes\t\t(%s): 10S\n", startDate.AddDate(0, 0, (week-1)*7+5).Format("2006-01-02"))
+ } else {
+ fmt.Println(color.Colorize(color.Blue, "\tViernes\t\t("+startDate.AddDate(0, 0, (week-1)*7+5).Format("2006-01-02")+"): "+"Descanso"))
+ }
+ fmt.Println(color.Colorize(color.Red, "\tSábado\t\t("+c2Date.Format("2006-01-02")+"): "+c2))
+ if week != 12 {
+ fmt.Printf("\tDomingo\t\t(%s): 15S\n", startDate.AddDate(0, 0, (week-1)*7+7).Format("2006-01-02"))
+ } else {
+ fmt.Printf("\tDomingo\t\t(%s): Día de la carrera!!\n", startDate.AddDate(0, 0, (week-1)*7+7).Format("2006-01-02"))
+ }
+ fmt.Printf("\tKms: %s\n", km10)
+ }
  }
  printPaces(distance, raceTime)
  return nil
@@ -310,4 +396,6 @@ func printPaces(distance string, raceTime string) {
  fmt.Println(color.Colorize(color.Yellow, "(U) Umbral: "+runningPaces["Umbral"]))
  fmt.Println(color.Colorize(color.Yellow, "(I) Intervalo: "+runningPaces["Interval"]))
  fmt.Println(color.Colorize(color.Yellow, "(R) Repetición (Ritmo 400m): "+runningPaces["Repeticion"]))
+ fmt.Println(color.Colorize(color.Yellow, "(A/D) Aceleración/Desaceleración: 30\"/50\""))
+
 }

pkg/structs/structs.go

@@ -13,8 +13,14 @@ type NestedVtrainConfig struct {
  C242 string `yaml:"c2-42"`
  C121 string `yaml:"c1-21"`
  C221 string `yaml:"c2-21"`
+ C110 string `yaml:"c1-10"`
+ C210 string `yaml:"c2-10"`
+ PRE1 string `yaml:"pre1"`
+ PRE2 string `yaml:"pre2"`
+ KMPRE string `yaml:"km-pre"`
  KM42 string `yaml:"km-42"`
  KM21 string `yaml:"km-21"`
+ KM10 string `yaml:"km-10"`
 }
 
 // It represents a vtrain week