2015 Training Week 5 (23/03/2015 to 29/03/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of this week’s activities

First, let’s review my activities during this week. I had 4 run activities in this week. On Tuesday (24/03) I had a 10 K tempo run with the following averages: (10.01K, 4:50 min/km, 177 bpm, 45m elevation gain). On Thursday (26/03) I had a 7K tempo run with the following averages: (7.01 K, 4:52 min/km, 168 bpm, 57m elevation gain). On Friday (27/03) I had a 10K easy run with the following averages: (10.00 K, 4:58 min/km, 163 bpm, 65m elevation gain). On Saturday (28/03) I had an 8K easy run with the following averages: (8.03 K, 5:00 min/km, 167 bpm, 40m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
23Tempo 10K run25Tempo 7K runEasy 10K runEasy 8K run2935.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Thursday, Friday, Saturday) activities were (48, 48, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 35.0 km run.

About individual runs

On Tuesday (24/03): 10k run and still a little bit of heart (chest) issue after run, I guess I should specifically monitor a couple of factors including my heart rate! right ht pain

On Thursday (26/03): Just a 7k run and was afraid of continuing due to heart issue which is strange while vo2max is still 48. I might start trying long distance runs gradually with reletively high pace (about 5:30 and strictly dont increase it) The positive point of the run is to incrase your heart rate at low speed by increasing cadence , then adjust the speed up to the point that you feel comfortable. In my current situation, I should possibly adjust my overall speed before the run and depend on the distance that I want to run. no ht pain

On Friday (27/03): Look at the average heart rate to see if you’ll gonna have heart issue! I guess below 170bpm is the comfort zone. Monitor it in the main screen instead of total run time! Ave HR 163 and a very comfortable run ! vo2max back to 50 , good improvement !

On Saturday (28/03): This time , I was monitoring my heart rate in the main screen and was trying to adjust the speed accordingly. In the first 5K heart rate was up to 168bpm which was a bit too much and therefore my pace was relatively low 4:51 min/km. In the second half I decided to slow down my heart rate and increase the pace. The pace was up to 5:14 min/km but I am not sure why the ave. hr is still 167bpm. I have previously seen some non professional training schedules who were working just with heart zones and distances and now I have a better idea about the idea of those training plans. Everything was OK in this run.

2015 Training Week 4 (16/03/2015 to 22/03/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run and 1 swim activities in this week. On Tuesday (17/03) I had a 3K easy run with the following averages: (3.29 K, 4:39 min/km, 162 bpm, 23m elevation gain). On Friday (20/03) I had a 1.5 km swim with the average pace min/100m. On Saturday (21/03) I had a 10K easy run with the following averages: (10.00 K, 5:04 min/km, 179 bpm, 31m elevation gain). On Sunday (22/03) I had a 7K tempo run with the following averages: (7.36 K, 4:52 min/km, 180 bpm, 74m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
16Easy run1819Norouz SwimEasy 10K runTempo 7K run20.6 km Run 1.5 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Saturday, Sunday) activities were (48, 48, 48) ml/kg/min respectively. Also my weekly mileage this week was 20.6 km run and 1.5 km swim.

About individual activities

On Tuesday (17/03): Poor signal. Due to a couple of changes in my routine, I couldn’t have my runs in the morning and while I didn’t wanna have it with full stomach I missed a few runs past days. I forced myself to have a run today in any condition and thats why I was running just a few kilometers (I had nothing till 5pm before the run) No heart problem after a few days rest.

On Friday (20/03): Very relaxed swim to celebrate Norouz and cool down my mind!

On Saturday (21/03): Pain in my left knee constantly in the second half. analyze decrease 6% decrease in your ability!

On Sunday (22/03): mention the reason you missed a few lessons ,explain three kind of injury and the fact that it’s nature of training and improving ! heart issue ? doesn’t matter , it was a very heavy rain! right ht pain

2015 Training Week 3 (09/03/2015 to 15/03/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run activities in this week. On Monday (09/03) I had a 10K easy run with the following averages: (10.00 K, 4:53 min/km, 174 bpm, 34m elevation gain). On Thursday (12/03) I had a 5K easy run with the following averages: (5.01 K, 4:56 min/km, 176 bpm, 31m elevation gain). On Friday (13/03) I had a 5K easy run with the following averages: (5.00 K, 4:52 min/km, 173 bpm, 29m elevation gain)

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K easy run1011Easy 5K runEasy 5K run141520.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Thursday, Friday) activities were (48, 48, 48) ml/kg/min respectively. Also my weekly mileage this week was 20.0 km run.

About individual runs

On Monday (09/03): Easy runs are getting better as the average pace decreased to 4:53 min/km with less effort compared to past (training effect 4.8) The only issue I had in the run was a little bit of pain in my left knee in the last 2km of the run and it seems to me that’s a symptom of improving my knees strength. Also vo2 max is also improving now it’s 48 ml/kg/min, better than 46 that I started two weeks ago and far away from 53 that I was in my prime a few months ago.

On Thursday (12/03): About this run it was pretty ok, but Im not sure what was the reason it was so hard for me while T.E.=3.8, D=5km. Past two day my heart was hurting a bit for a couple of times and the reason seems clear to me.
Last week, I was breaking the fundamental rule of running which is continuity. Usually in running (and possibly in any other sport or professional activity) you shouldn’t change any factor over 10% while trying to increase your potentials. In case that you are in the preparation period to achieve your previously obtained potentials, you might increase your activity up to 50-60 % if you’ve stayed long enough in the previous stage.
In my case, I suddenly change my weekly mileage from 27.02km the other week to 66.27km last week (145% increase) and I was continuing with the same rate this week. The result is obvious, too much pressure on your heart. I emphasize it’s not about I can’t get that much weekly mileage, it’s about rate of change. The appropriate rate of change is 16,24,34,34,39,62 km and mine was 25,27,66 km ! Now I’m one step back and I’ll try to have about 30-40 km weekly mileage this week for the adjustment.

On Friday (13/03): My heart was hurting yesterday even after a very relaxed run. No sudden change man!

2015 Training Week 2 (02/03/2015 to 08/03/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of this week’s activities

First, let’s review my activities during this week. I had 6 run activities in this week. On Monday (02/03) I had a 10K easy run with the following averages: (10.37 K, 5:15 min/km, 173 bpm, 35m elevation gain). On Tuesday (03/03) I had a 6K easy run with the following averages: (6.01 K, 4:38 min/km, 162 bpm, 16m elevation gain). On Wednesday (04/03) I had a 10K easy run with the following averages: (10.02 K, 5:09 min/km, 178 bpm, 48m elevation gain). On Thursday (05/03) I had an 8K easy run with the following averages: (8.23K, 5:18 min/km, 165 bpm, 27m elevation gain). On Saturday (07/03) I had a 25K run/hike with the following averages: (25.64 K, 9:23 min/km, 124 bpm, 573m elevation gain). On Sunday (08/03) I had a 6K easy run with the following averages: (6.00 K, 5:03 min/km, 168 bpm, 29m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 10K runEasy 6K runEasy 10K runEasy 8K run625K Hike & run Capilano Pacific trailEasy 6K run66.2 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Thursday, Saturday, Sunday) activities were (46, 46, 46, 47, 47, 47) ml/kg/min respectively. Also my weekly mileage this week was 66.2 km run.

About individual runs

On Monday (02/03): Difficulty in adjusting cadence at low speeds (pace higher than 5:15 min/km) which is pretty normal. HT

On Tuesday (03/03): Very poor signal.

On Wednesday (04/03): Decreased pace by 0:06 min/km (compared to last workout) and had much more flexibility in adjusting cadence, however still need more concentration to run exactly around 180 spm. No issue in the run. HT

On Thursday (05/03): Good run, no issue!

On Saturday (07/03): The most difficult part was to navigate the trail while running and thanks for Garmin compass who helped me find the trail in Stanley park up to lions gate bridge. After that it was a bit tricky to find the initial point of the trail along the capilano river. Thus I was forced to walk from that point up to the grouse grind cause there were a couple of two ways in the trail and you had to find the right path on the map.

2015 Training Week 1 (23/02/2015 to 01/03/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run activities in this week. On Monday (23/02) I had a 10K easy run with the following averages: (10.00 K, 5:13 min/km, 183 bpm, 46m elevation gain). On Tuesday (24/02) I had a 7K easy run with the following averages: (7.02 K, 5:36 min/km, 173 bpm, 30m elevation gain). On Thursday (26/02) I had a 10K easy run with the following averages: (10.00 K, 5:15 min/km, 173 bpm, 50m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 10K runEasy 7K run25Easy 10K run2728127.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Thursday) activities were (46, 45, 46) ml/kg/min respectively. Also my weekly mileage in this week was 27.0 km run. 

About individual runs

On Monday (23/02): Pain in my knee in the second half. Decreased the speed.

On Tuesday (24/02): Left knee is still not ready, it seems to me the best way to improve it is by having multiple adjusted easy runs. The other factor is I guess I am 1-2 pounds overweight compared to my ideal running weight. It would be resolved within a week or two.

On Thursday (26/02): No pain