Summary of activities
First, let’s review my activities during these four week. I had 7 run activities in these four weeks. On Saturday (31/10) I had a 5K easy run with the following averages: (5.00 K, 5:07 min/km, 154 bpm, 18m elevation gain). On Sunday (01/11) I had a 5K easy run with the following averages: (5.83 K, 5:15 min/km, 158 bpm, 81m elevation gain). On Thursday (12/11) I had a 10K easy run with the following averages: (10.82 K, 5:29 min/km, 153 bpm, 126m elevation gain). On Friday (13/11) I had a 11K easy run with the following averages: (11.10 K, 5:48 min/km, 150 bpm, 114m elevation gain). On Wednesday (18/11) I had a 7K easy run with the following averages: (7.63 K, 4:56 min/km, 163 bpm, 65m elevation gain). On Thursday (19/11) I had a 10K easy run with the following averages: (10.66 K, 5:12 min/km, 164 bpm, 103m elevation gain). On Friday (20/11) I had a 5K easy run with the following averages: (5.40 K, 5:15 min/km, 158 bpm, 48m elevation gain).
|16||17||Easy 7K||Easy 10K||Easy 5K||21||22||23.6 km Run|
|9||10||11||Easy 10K||Easy 11K||14||15||21.9 km Run|
|2||3||4||5||6||7||8||0.00 km Run|
|26||27||28||29||30||Easy 5K||Easy 5K||10.8 km Run|
VO2Max and total mileage
My VO2Max these four weeks in my (31/10, 01/11, 12/11, 13/11, 18/11, 19/11, 20/11) activities were (53, 52, 52, 52, 51, 51, 50) ml/kg/min respectively. Also my totals during this period of time was 56.4 km run.
About individual runs
On Saturday (31/10): Trying to get back to my running lifestyle, very busy with other stuffs and couldn’t get back to running. The other isuue is after 2 months of training hard and multiple injuries I couldn’t complete my marathon training plan as desired and I am a bit discouraged about my previous general plan to make the sub three hours marathon. I have to make a new plan and maybe the key idea would be to first work on my speed for a couple of months and then work on long distance runs for the final 12 weeks which would lead to the race day. I had a little bit of pain in my right knee during my run today.
On Thursday (12/11): At 7.36 K, in order to be able to complete the 10K run, I significantly slowed it down due to a pain that I had in my left knee . I resumed my training after a couple of days of rest mainly because I was busy with my job. I hope I would able to get back to my regular training from now on.
On Friday (13/11): A bit of left knee pain at 4.16K
On Wednesday (18/11): Had a couple of days rest due to my backache. I planned to have a 10K run but after 7K I stopped due to a little pain that I felt in my back. I was running 4×1.8=7.2 but the satellite didn’t work properly and it shows 7.63K.
On Friday (20/11): It was freezing outside, 0 C !!!