2016 Training Week 15 (15/08/2016 to 21/08/2016)

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 3 run activities in this week.  On Monday (15/08) I had an 11K steady run with the following averages: (11.09 K, 4:55 min/km, 157 bpm, 89m elevation gain). On Thursday (18/08) I had a speed run 4×1200 with the following averages: (15.82 K, 5:10 min/km, 154 bpm, 92m elevation gain). On Saturday (20/08) I had a warm up run with the following averages: (3.00 K, 5:17 min/km, 157 bpm, 46m elevation gain) and a 13K tempo run with the following averages: (13.01 K, 4:26 min/km, 187 bpm, 16m elevation gain).

Steady 11K1617Speed 4×1200-400 recovery19Warm up Tempo 13K2142.9 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Thursday, Saturday) activities were (49, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 42.9 km run.

About individual runs

On Monday (15/08): What is my steady pace? it’s faster than 4:58 and slower than 4:45. I should ask about steady pace in terms of my heart rate zones. your weight is the key factor that you are able to happily have steady run around 4:45-4:50 , keep it low and be super careful about your callories. Typically someone with your weight and your weekly mileage needs 2400-3000 calories a day but for you I know 2000 is really good enough, you might gain weight for anything more than that. After the intense acyivity of yesterday 22k run with training effect 4.8 , I had about 2800 callories (it included sugar cause my blood pressure dropped although there is absolutely no sugar in my daily diet but it was a must yesterday) and now I blame myself for the extra 800 calories cause I feel it was too much. instead today I try to have just about 1000 callories by having a lot of vegetable to make sure I wont gain weight. I know how hard it is to drop weight while you are training and also impact of your weight on your speed and I dont want to get into that trouble.

On Thursday (18/08): Avg interval pace 3:49 min/km and it was the right pace for today could be a bit faster but as a lesson from past, I try not to increase my speed for speed workouts and instead try to make them harder using Hanson’s advanced speed workouts.