2016 Training Week 13 (01/08/2016 to 07/08/2016)

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).

Rest WeekRest WeekRest WeekRest WeekWarm up Steady 8K6Easy 16K26.0 km Run
Rest WeekSUPSUP FireworksRest WeekRest WeekRest WeekRest Week2 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.