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 5 run activities in this week.  On Monday (08/08) I had a 12K easy run with the following averages: (12.10 K, 5:35 min/km, 146 bpm, 88m elevation gain). On Tuesday (09/08) I had a 19K easy run with the following averages: (19.16 K, 5:16 min/km, 153 bpm, 91m elevation gain). On Wednesday (10/08) I had an 11K steady run with the following averages: (11.11 K, 5:06 min/km, 164 bpm, 95m elevation gain). On Friday (12/08) I had a warm up run with the following averages: (2.00 K, 5:06 min/km, 151 bpm, 6m elevation gain) and an 8K tempo run with the following averages: (8.01 K, 4:30 min/km, 188 bpm, 17m elevation gain). On Sunday (14/08) I had a 22K steady run (fast) with the following averages: (22.01 K, 4:52 min/km, 165 bpm, 93m elevation gain).

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Easy 12K	Easy 19K	Steady 11K	11	Warm up Tempo 8K	13	Steady 22K (Fast)	74.3 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Friday, Sunday) activities were (50, 50, 49, 49, 49) ml/kg/min respectively. Also my weekly mileage this week was 74.3 km run.

About individual runs

On Monday (08/08): Still having backache like yesterday in the sense that I couldn’t run fast. I try to have an appropriate weekly mileage this week and make myself ready to jump into 10K sub 40 training from next week. that’s a 12 week plan but I would start it from the middle, not sure about the details yet but there are three very positive points this time compared to 8 weeks ago that I started my training. First I have a clear training plan (John Stanton 10K sub 40 training plan), second my weight is ideal, it was almost impossible to drop weight while training or to improve with inappropriate weight. The third one is being physically much more fit compared to last time and being ready to attack sub 40. My general plan Is first to achieve sub 40 in less than 8 weeks (thats why I had two weeks rest) then a short rest and attack 10K 38 min with the same training plan In 12 weeks (thats a taugh part) again a rest and finally attack sub three hour marathon with a half marathon race In between as a check point. (38,1:25:00,3:00:00) for (10k, half, full) are In the same curve.I decided to have a 12k today and instead go for a 19K run tomorrow cause I didnt go for 16+K runs in the new set of my trainings since 8 weeks ago.