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 four run and one paddle boarding trip in this week. On Wednesday (10/09) I had a Running Room speed run 4×800 with the following averages: (5.76 K, 4:47 min/km, 163 bpm, 6m elevation gain). On Thursday (11/09) I had an incomplete 7K run that I stopped the run because of a sudden severe pain in the lower right side of my stomach. The 7K run had the following averages: (6.75 K, 5:09 min/km, 155 bpm, 36m elevation gain). On Friday (12/09) I had again another incomplete 4K run that I stopped the run due to the pain that I experienced in the same region. The 4K run had the following averages: (3.18 K, 5:09 min/km, 152 bpm, 22m elevation gain). On Saturday (13/09) I had 21.22K run (half marathon) with the following averages: (21.22 K, 5:06 min/km, 164 bpm, 100m elevation gain). On Sunday (14/09) I had a paddle boarding trip in False Creek Vancouver.
|8||9||Speed run 4×800||Easy 7K run||Easy 4K run||Half Marathon||Paddle Boarding False Creek||36.9 km Run one Paddle Boarding Trip|
VO2Max and weekly mileage
My VO2Max this week in my (Wednesday, Thursday, Friday, Saturday) activities were (NA, 52, 53, 53) ml/kg/min respectively. Also my weekly mileage this week was 36.9 km run and one paddle boarding trip.
About individual runs
On Wednesday (10/09): Enjoyed happy run at running room. Also last day of Michael in Vancouver , he is back to London; Good luck for him! I had a few days rest because of the backache (which was obviously because of the intense activity I had during 6 days included one hills run, a new record for my half marathon , another 30 km run and a 1500m swim). Because I didn’t have swimming for awhile, it worked reverse and put more pressure on my back, therefore I postponed it temporarily cause we are close to the race day. Also it wasn’t a smart idea to go for speed today with the group but I did it. I guess I would train on my own for the remaining 31 days. I know my body better and I know how I can improve it (just in short term though)
On Thursday (11/09): Stopped running cause of sudden severe pain in the lower right side of my stomach (exactly at the same distance as of August 25th 6.75km vs 6.99km). Now I know it’s not because of water as I didn’t have it this time and it’s not my appendicitis because of the location of pain (and as I discussed with my doctor in past) Partially it might be because of the time I started (8:40pm vs 8:59pm) and I won’t start it that late anymore (although it would help me to sleep better specially cause I have 4-5 cups of coffee during the day) As the pain continues, I should check it with a sport doctor.
On Friday (12/09): Again stopped running due to the pains!
On Saturday (13/09): VO2Max is an important factor for any athlete and I guess 53 is pretty good for a runner (not for professionals!) I have to work hard to achieve my potentials which is as following by Garmin race predictor and would improve by training: 5K: 19:35 10K: 40:37 Half Marathon: 1:29:54 Marathon:3:07:24
On Sunday (14/09): There are a couple of things that I won’t compromise in my life, physical and mental health is among them that I always want to keep them at the highest level. I promised myself to have at least one paddle boarding every month, it really helps me to clear my thoughts. Next time should be in Victoria I guess. look at the photos and see how people are nice to me 😀