Activity Details in Google Sheets

Activity Schedule in Google Docs

About my rest time

I decided to take a rest so from 23/07/2016 to 04/08/2016 I had rest and I didn’t have any trainings except 2 SUP trips during that period of time. On Tuesday (26/07) I had a SUP trip (The inflatable paddle board didn’t work properly). On Wednesday (27/07) I had a SUP trip for the second night of 2016 Vancouver fireworks.

Summary of this week’s activities

First, let’s review my activities during this week. I had 2 run activities in this week.  On Friday (05/08) I had a warm up run with the following averages: (2.06 K, 4:51 min/km, 138 bpm, 7m elevation gain) and an 8K steady run with the following averages: (8.01 K, 5:02 min/km, 163 bpm, 11m elevation gain). On Sunday (07/08) I had a 16K easy run with the following averages: (16.00 K, 5:41 min/km, 159 bpm, 94m elevation gain).

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Rest Week	Rest Week	Rest Week	Rest Week	Warm up Steady 8K	6	Easy 16K	26.0 km Run
Rest Week	SUP	SUP Fireworks	Rest Week	Rest Week	Rest Week	Rest Week	2 SUP trips

VO2Max and weekly mileage

My VO2Max this week in my (Friday, Sunday) activities were (50, 50) ml/kg/min respectively. Also my weekly mileage this week was 26.0 km run.

About individual runs

On Friday (05/08): Pain in my left knee after 7km , very intense at the end of 8 km. possible reason is dropping weight and weaker muscles or running too fast after two weeks off.

On Sunday (07/08): I had backache in a way that I couldn’t have a steady 4:58 run. I also had pain in the lower right side of my stomach (the very low part) that I decided to stop running at 8K , but later I decided to slow down the pace and complete the 16K run which worked. The other issue is about the pain in my knee last time. I wasn’t sure if it’s because of dropping weight or because of running fast, while I didn’t have any knee issue this time it’s likely that it was just because of inadjusted running pace. It’s good to have it for my records as a possible cause of knee injury.