2014 Training Weeks 4-5 (26/05/2014 to 08/06/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs


I had 5 runs during these 2 weeks, all of them were 10K runs. On Friday 30 May I had a 10K run with the following averages: (10.01 K, 5:00 min/km, 194 elevation gain). On Sunday 1 June I had a 10K run with the following averages: (10.01 K, 6:07 min/km, 208 elevation gain). On Monday 2 June I had a 10K run with the following averages: (10.00 K, 5:38 min/km, 237 elevation gain). On Thursday 5 June I had a 10K run with the following averages: (10.01 K, 5:21 min/km, 50 elevation gain). On Saturday 7 June I had a 10K run with the following averages: (10.01 K, 5:25 min/km, 147 elevation gain).

10K run3410K run610K run830.0  km Run
2627282910K run3110K run20.0  km Run

Starting from the next week, I was using my heart rate monitor but during these two weeks I didn’t wear my heart rate monitor and therefore I can’t talk about the intensity of my runs and how much effort I put in each run.

On May 30th, I had my first 10K sub 50 minutes run ever and I was extremely excited about it. In the running session that I had in the Lululemon club a few weeks ago, each person had to introduce himself/herself to the group and tell one of his running goals to the others. As my running goal, I mentioned I want to make a 10K sub 40 minutes run. Therefore making a 10K sub 50 minutes run was the very first step towards my goal and fortunately I made it very fast.

In terms of my weekly mileage, last week (19/05 to 25/05) I had a 35 km weekly mileage considering the fact that the 3 km Grouse Grind hike would consider as a 10K run.  The week after that (26/05 to 01/06) my weekly mileage dropped to 20 km. Considering the fact that I needed a bit of rest after a heavy week like last week and also another fact that one of my runs (on may 30th) was an intense run, my performance on this week was reasonable.

In the next week after that (02/06 to 08/06) my weekly mileage again increased to 30.02 km and all of my three 10K runs were with medium effort i.e. with average pace of 5:38 min/km , 5:21 min/km and 5:25 min/km respectively. That was good Because otherwise if I have spent too much effort in my runs during a short period of time, my chances of getting injured would be increased rapidly.

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