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 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).
|23||Tempo 10K run||25||Tempo 7K run||Easy 10K run||Easy 8K run||29||35.0 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.