Activity Details in Google Sheets

Activity Schedule in Google Docs

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.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
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.