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 (08/09) I had an 8K easy run with the following averages: (8.00 K, 6:07 min/km, 139 bpm, 68m elevation gain). On Wednesday (09/09) I had an 11K easy run with the following averages: (11.00 K, 6:35 min/km, 130 bpm, 123m elevation gain). On Thursday (10/09) I had a  5K tempo run with the following averages: (5.01 K, 4:54 min/km, 160 bpm, 36m elevation gain). On Sunday (13/09) I had a  30K long run with the following averages: (30.00 K, 5:05 min/km, 164 bpm, 199m elevation gain).

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
7	Easy 8K	Easy 11K	Tempo 5K	11	12	Long 30K	54.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Wednesday, Thursday, Sunday) activities were (51, 51, 51, 51) ml/kg/min respectively. Also my weekly mileage this week was 54.0 km run.

About individual runs

On Tuesday (08/09): However I had a race on Sunday and I should rest for three days, but I have read in lots of different articles that complete rest may not be the best option if you wanna train immediately for another race and you might try to have easy runs in that period instead, that’s why today I had a very relaxed run with average pace 6:07 min/km Also after the race, I have a bit of pain in my lower left leg and the place of my previous injury 3.5 years ago. It’s not serious and I guess it should be OK by gradual training but I write it down here to have it for my records just in case.

On Thursday (10/09): I wanted to have my 13K Tempo run today but I was so tired and my legs were so heavy still from the race on Sunday that I decided to stop running at 5K. I thought if I complete the tempo 13K, then I have to sleep for the rest of the day. I was able to continue running up to 13K but not with the tempo pace , with a pace slightly easier like 5:00 min/km or 5:10 min/km.

The other issue is about the right spot that I can train for a long tempo run. Maybe the best place for me would be the sea wall , but anyways small environments like streets are not appropriate for long tempo runs and it’s also dangerous specially cause you want to run fast and you are also tired while crossing the street. However it was such a heavy workout for me today that I wasn’t able to complete but after that during my day, I feel so good and much better than yesterday and the day before. Maybe because the three recovery days of the race is gone. I have no backache today (compared to yesterday that I had a bit early after my workout) and much less pain in my legs.

On Sunday (13/09): It was a windy day along the sea wall especially up to lions gate bridge and it was acting almost like hills for runners, after that from lions gate to Coal Harbour and Canada place it was pretty warm, in general it was a pretty tough day. About my knee issue today, after 16km I felt my knees are improving by having a tiny small pain in both of them, after 22km the pain was more severe again in both of them and after 28 km , my left knee was hurting too much. Fortunately in all of the run, my knee condition didn’t slow me down even in the last 5 km I was running faster than my average and I really did a good job in it ( last 5k pace is 4:47,4:47,4:45,4:59,5:00 I decreased the speed in the last two km cause I found my average HR is 164 and I didn’t wanna push myself too much like a race to keep my pace remain high mainly because of the fear of having three days rest after the workout) I had 1.5 L water during the run (two water bottle) Mainly started drinking after 15km and finished the first bottle at 21st km. I had no other nutrition during the run. After the run, my knees were really hurting, but fortunately it didn’t disturb my sleep at night. Having one day rest after this run seems necessary to me mainly because of my knee condition