2016 Training Week 7 (13/06/2016 to 19/06/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run and 5 swim activities in this week. On Monday (13/06) I had a 12K easy run with the following averages: (12.10 K, 5:30 min/km, 158 bpm, 60m elevation gain) and a 1K swim with average pace 2:09 min/100m. On Wednesday (15/06) I had a 15K easy run with the following averages: (15.21 K, 5:14 min/km, 162 bpm, 39m elevation gain) and a 1K swim with average pace 2:12 min/100m. On Thursday (16/06) I had a 15K easy run with the following averages: (15.01 K, 5:07 min/km, 160 bpm, 34m elevation gain) and a 1K swim with average pace 2:11 min/100m. On Friday (17/06) I had a 16K run with the following averages: (16.27 K, 4:58 min/km, 169 bpm, 49m elevation gain) and a 1K swim with average pace 2:18 min/100m. On Saturday (18/06) I had an 11K easy run with the following averages: (11.23 K, 5:12 min/km, 157 bpm, 34m elevation gain) and a 500m swim with average pace 2:11 min/100m.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 12K  1K Swim14Easy 15K 1K SwimEasy 15K 1K Swim16K run 1K SwimEasy 11K 500m Swim1969.8 km Run4.5 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Thursday, Friday, Saturday) activities were (48, 48, 49, 49, 49) ml/kg/min respectively. Also my weekly total this week was 69.8 km run plus 4.5 km swim.

About individual activities

Monday run activity (13/06): 2Kg backpack through the entire run.

Monday swim activity (13/06): Transition time: 11 min. I was pretty comfortable in my breathing (for swimming) after the long run and like always I was breathing in the entire swim every other cycle. I had a good improvement in my swimming technique (I’ll explain it later with a youtube video here) For a few days I was struggling in running and swimming at the same time cause some of my muscles are not active in one sport which is active in the other and it would take awhile to activate all necessary muscles. It seems that I’m almost comfortable now. In the swimming part I was mainly using my hands rather than my legs so the running part didn’t affect the swimming part that much and when I look at my overal pace it certify it as well (ave pace 2:09 min/100m almost the same as my general ave pace for swimming) I am still struggling with my lower backache but it’s getting much better by the exercises that I do in the pool and at home with my gym ball. In general I’m trying to approach 80 km weekly mileage by adjusting my pace (running with whatever pace that I feel comfortable with it) and then I’ll add the speed/hills workouts to improve my strength and speed.

Wednesday run activity (15/06): 2Kg backpack through the entire run. The very first symptom of increasing my weekly mileage is overeating, that’s the way my body reacts to it and I am aware of it. Past two days I was hungry all the time and I was eating as much as I could. Apparently things are back to normal today.

Wednesday swim activity (15/06): Transition time: 15 min. The water was warm (like indoor pool) and it was awesome to swim in an open pool when one side is stanley park and the other side is ocean. However, it was windy and cold outside and I had to immediately get out of pool when my swimming was done. The swimmers in the fast lane of second beach pool are very fast. I prefer to swim here when it’s very warm and I don’t want to exercise after my swimming in the pool or use the whirling pool.

Thursday run activity (16/06): Blister in my left little toe. 2Kg backpack through the entire run.

Thursday swim activity (16/06): Transition time: 19min

Friday run activity (17/06): 2Kg backpack through the entire run like always. I was feeling my left shoe is very tight for me because of the blister in my little toe (I drained the blister yesterday but it grow up in the same position, this time much larger). My thighs are still pretty heavy and I am not sure about the reason. Finally I reached the 80 km weekly mileage. I’ve heard from multiple resources that 6 months of training with 80 km weekly mileage included lots of hills/speed workouts is required for a sub three hour marathon. Gradually I’ll add the speed/hills workout to my plan but I still do not have a week by week plan for my training. I have to contact my connections to have a better idea about it.

Friday swim activity (17/06): Transition time: 16min. After the hard running workout today, my legs where as tired in swimming as I even couldn’t push the wall after each length and I was just using my hands.

Saturday run activity (18/06): 2Kg backpack through the entire run. Blister in the middle finger of my left foot.

Saturday swim activity (18/06): Transition time: 17min

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