2014 Training Week 12 (21/07/2014 to 27/07/2014)

Summary of this week’s activities

First, let’s review my activities during this week. I had two run and one paddle boarding activities this week. On Wednesday (23/07) I had a 10.16K run with the following averages: (10.16 K, 5:00 min/km, 165 bpm, 17m elevation gain). I actually started this run as an individual run, then I saw the Running Room group in the middle of my run and joined them. It was a coincident that we had our runs at the same time. On Friday (25/07) I had a paddle boarding trip to see the first night of Vancouver 2014 Fireworks live. It was very rewarding. Finally on Sunday (27/07) I had a strength 10K run with the following averages: (10.01 K, 4:58 min/km, 176 bpm, 126m elevation gain).

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
21	22	10K run	24	Fireworks 2014 day one	26	Strength 10K run	20.1 km Run One Paddle Boarding

VO2Max and weekly mileage

My VO2Max this week in my (Wednesday, Sunday) activities were (48, 48) ml/kg/min respectively. Also my weekly mileage this week was 20.1 km run and one paddle boarding trip.