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

March 8, 2015

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).

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Easy 10K run	Easy 6K run	Easy 10K run	Easy 8K run	6	25K Hike & run Capilano Pacific trail	Easy 6K run	66.2 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.