2015 Training Week 9 (20/04/2015 to 28/04/2015)

Summary of my activities

First, let’s review my activities. I had 4 run activities in this extended week. On Monday (20/04) I had an 8K easy run with the following averages: (8.00 K, 5:29 min/km, 148 bpm, 56m elevation gain). On Saturday (25/04) I had a 7.5K easy run with the following averages: (7.51 K, 5:06 min/km, 169 bpm, 48m elevation gain). On Sunday (26/04) I had a 25K long run with the following averages: (25.00 K, 4:59 min/km, 173 bpm, 53m elevation gain). On Tuesday (28/04) I had a 4K easy run with the following averages: (4.45 K, 6:00 min/km, 135 bpm, 23m elevation gain).

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
27	Easy 4K	29	30	1	2	3	4.4 km Run
Easy 8K	21	22	23	24	Easy 7.5K	Long 25K	40.5 km Run

VO2Max and weekly mileage

My VO2Max this week plus in my (Monday, Saturday, Sunday, Tuesday) activities were (51, 51, 51, 51) ml/kg/min respectively. Also my total mileage during this period of time was 44.9 km run.

About individual runs

On Saturday (25/04): I was very busy and I missed four days. I’m not sure how to calculate how much my physical fitness have been dropped because of these four days rest, but I am going to ask it from a coach foresure.