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

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