2015 Training Week 13 (31/08/2015 to 06/09/2015)

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 5 run and 1 hike activities in this week. On Monday (31/08) I had a 12K long run with the following averages: (12.14 K, 4:52 min/km, 165 bpm, 127m elevation gain). On Wednesday (02/09) I had a speed run 8×600 with the following averages: (15.06 K, 5:13 min/km, 160 bpm, 61m elevation gain). On Thursday (03/09) I had a 9K easy run with the following averages: (9.03 K, 5:34 min/km, 144 bpm, 81m elevation gain). On Friday (04/09) I had a 11K run (tempo 8K) with the following averages: (11.00 K, 5:05 min/km, N/A bpm, N/A elevation gain). On Saturday (05/09) I had a 16K hike with the following averages: (16.16 K, 10:42 min/km, 77 bpm, 166m elevation gain). On Sunday (06/09) I had a 21K run (half Marathon race) with the following averages: (21.11 K, 4:33 min/km, 178 bpm, 64m elevation gain).

Long 12KTest WalkSpeed run 8×600-400 recoveryEasy 9K runTempo 8KPacific Spirit Regional TrailHalf Marathon-New Record68.3 km Run 16.1 km Hike

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Thursday, Friday, Saturday, Sunday) activities were (51, 51, 51, N/A, 51, 52) ml/kg/min respectively. Also my weekly mileage this week was 68.3 km run and 16.1 km hike.

About individual runs

On Monday (31/08): 6am run in a windy, cold, rainy morning, but who cares, it’s my daily schedule! I should specifically work on my cadence as it’s still too low (175spm vs 180spm that it should be) I should put the priority of my run on monitoring cadence and adjust other factors (HR and speed) afterwards. Usually cadence would directly impact on both of HR and speed and if you keep speed steady and try to increase cadence then your Ave HR would definitely increase and also if you try to increase cadence while keeping HR steady it would definitely decrease your speed. That analyse is specifically important while in the last 10K-5K of the marathon you are extremely tired, you possibly won’t have a perfect run and you should know how to manage the situation. That’s what I still don’t know how to manage it!

On Thursday (03/09): As I am increasing the intensity of the SOS runs, it’s mandotory for me to have a very easy paced run for the easy run. Usually when I get out for a easy run I would start having a relaxed run run with ave. pace below 5:10-5:15. By experienced I’ve found that with that approach I would get too tired in a couple of weeks and therefore I would adjust the SOS workout. It’s also mentioned in the Hanson’s training schedule that easy runs should have a 5:30-6:30 pace, so based on my experiences I asjusted the easy run to the appropriate one after the 4th km. The other point is after the hard workout of yesterday, I had a very deep sleep last night as I was too tired, but it was interesting that during the day I didn’t feel tired at all. and finally mornings are getting colder and colder, but it’s just for the first min that you get out of home and during the running it doesn’t bother at all.

On Friday (04/09): Watch didn’t work!

On Sunday (06/09): My new Half-Marathon record. I guess the whole idea of training hard 80km/6 days a week is to keep yourself mentally prepared for the last 5k/10k of the half/full marathon to keep running with your desired pace and not to give up,cause everyone knows the real race just starts at the last kilometers.