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 three run and one swim activities in this week. On Monday (01/09) I had a 21.42K (half marathon) race with the following averages: (21.42 K, 4:50 min/km, 169 bpm, 81m elevation gain). On Wednesday (03/09) I had a Running Room hills training 10×400 with the following averages: (8.42 K, 6:49 min/km, 152 bpm, 328m elevation gain). On Thursday (04/09) I had a 1.5 km lap swimming with average pace 2:15 min/100m. On Saturday (06/09) I had a long 30K run with the following averages: (30 K, 5:19 min/km, 160 bpm, 86m elevation gain).

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Half Marathon Race	2	Hills Training 10×400	1.5K Lap Swimming	5	Long 30K run	7	59.8 km Run 1.50 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Saturday) activities were (50, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 59.8 km run and 1.5 km swim.

About individual runs

On Monday (01/09): Tip of the day: No fear . Improved my half marathon record by 170 seconds. If you are not 100 percent happy or some one makes you disappointed, you want to gain your confidence and get back to your normal , try to improve your record, trust me it always works. At first I was a bit nervous to try to improve my record for half marathon, but when I tried it , I improved it significantly , 170 seconds ! The only things which prevented me to run faster was my knee condition. Now , six weeks to the victoria marathon, I am much more confident and I know , I just have to try a couple of 30km runs and gradually improve my pace at them , hopefully my knee condition would allow me to finish the marathon with something like 5:00 min/km pace.

On Wednesday (03/09): Last time we had hills , I pushed myself too much and had an extra day off for recovery (two days off instead of one ) due to the pressure on my knees. This time I took it much easier and I just had 11 hills to avoid any injury . (for some reason one hill is missing by watch possibly due to the lost of satellite , similar to last week) In general it was a good run with friends and a nice dinner after that (which I missed it , first because I left my credit card home and later because of the story I had in the way to the restaurant 😀 hahaha). Life is fun man !

On Thursday (04/09): So excited to get encouraged by one of my best friends. I restarted swimming for three main reasons, The first one: form now on , the focus of my runs would be on long distance ones i.e. 30km or at least 20 km. Therefore , the best way to release pressure in your muscles is by swimming , the second reason is while I would usually have one day rest between the runs , the best way to keep my body active might be by swimming. Finally while my ultimate goal is to prepare myself for the Ironman next summer, soon or late after marathon I should restart swimming so why I don’t start it now.

On Saturday (06/09): Goal of the run : Run 30km with the increasing race split technique with the average 5:17.5 min/km starts from 5:30 min/km and with the increasing steps 0:05 min/km (as it’s written on my hand in the pics) . Overall success : 40 seconds back the schedule (desired time was 2:38:45) Body condition during and after the run: No much pain on my knees , instead I had pain in my back both during and after the run, the possible reason is because it was longer than my regular exercises and solution for it is to correct my running style (correct the posture) . Nutrition point during the run: start having your chocolate or whatever you have at 10th km and for your drink I guess the ideal point is about 15th km as I had it at 10th km this time and it didn’t work because it caused some pain in the lower right side of my stomach as what I experienced in August 25th, but after 15th km , I guess my body lost enough water that the drink was absorbed immediately or at least I felt that way. Comment on the watch: change the auto lap from 1km to 5km , it’s much easier to adjust your run that. It’s like putting an integrated filter on it 😀 . Analyzing the run: The first 25k was much more efficient than the last 5k, I guess when I am tired I cannot adjust my cadence and speed simultaneously ,
ave. Cadence : first 10k: 179 spm (1s ahead) , second 10k: 175 spm (21s ahead), third 10k: 170 spm (50s behind last 5k 65s behind) , In general in the last 10k you can hardly adjust and you mainly put as much power as you can. I had the same problem for the last 5k in my 20k runs before , and I resolved it by practice and increasing my physical ability. I guess the same is here , your body have to be comfortable with 30k and 40k runs just by doing it.