Summary of this week’s activities
First, let’s review my activities during this week. I had two run and two paddle boarding trips in this week. On Monday (28/07) I had a 10K run with the following averages: (10.01 K, 5:01 min/km, 155 bpm, 19m elevation gain). On Wednesday (30/07) I had a paddle boarding trip to watch the second night of Vancouver 2014 Fireworks live. It was again a unique and an awesome experience. On Friday (01/08) I had a 10K race run with the following averages: (10.00 K, 4:29 min/km, 179 bpm, 4m elevation gain). On Saturday (02/08) I had another paddle boarding to watch the third night of Vancouver 2014 Fireworks live. It was really great.
|10K run||29||SUP Fireworks 2014 day two||31||10K Race||SUP Fireworks 2014 Third Night||3||20.0 km Run Two Paddle Boarding Trips|
VO2Max and weekly mileage
My VO2Max this week in my (Monday, Friday) activities were (50, 50) ml/kg/min respectively. Also my weekly mileage this week was 20.0 km run and two paddle boarding trips.
Comparing activities to see my improvement
In order to see my improvement, I can easily compare this week’s 10K race that I had on 01/08 i.e. (10.00 K, 4:29 min/km, 179 bpm, 4m elevation gain) with my last time 10K race that I had on 07/07 i.e. (10.01 K, 4:45 min/km, 180 bpm, 30m elevation gain). All factors of these two runs are almost the same except their running time, so in order to see my improvement I can easily compare their pace with each other. That shows 00:16 min/km i.e. 5.6% improvement in 24 days which is pretty promising.