2020 Training Week 9-10 (06/07/2020 to 19/07/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

Summary of activities

First, let’s review my activities during this period of time. I had 6 run activities these two weeks. On Monday (06/07) I had a 10K run with the following averages: (10.01 K, 5:57 min/km, 155 bpm, 48m elevation gain). On Tuesday (07/07) I had a 10K run with the following averages: (10.00 K, 6:13 min/km, 144 bpm, 42m elevation gain). On Thursday (09/07) I had a 10K run with the following averages: (10.01 K, 5:35 min/km, 173 bpm, 30m elevation gain). On Friday (10/07) I had a 10K run with the following averages: (10.01 K, 5:53 min/km, 150 bpm, 27m elevation gain). On Sunday (12/07) I had a 10K run with the following averages: (10.01 K, 5:42 min/km, 144 bpm, 23m elevation gain). On Monday (13/07) I had a 10K run with the following averages: (10.00 K, 5:31 min/km, 162 bpm, 12m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K Run14151617181910.0 km
1543467489399010241100981931871,238
80.5 kg80.0 kg79.8 kg80.0 kg79.1 kg79.8 kg79.0 kg
MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K Run10K Run0810K Run10K Run1110K Run50.0 km
16254162851671715808160902131015575118,039
81.1 kg80.3 kg80.3 kg80.4 kg80.3 kg79.7 kg79.2 kg

VO2Max and weekly totals

My VO2Max this week in my (Monday, Tuesday, Thursday, Friday, Sunday, Monday) activities were (50, 51, 49, 50, 51, 51) ml/kg/min respectively. My weekly totals week 9 were 50.0 km run and 118,039 steps. Total weight loss up to the end of week 9 was 8.3 kg and week 9’s weight loss was 1.7 kg. My weekly totals week 10 were 10.0 km run and 71,238 steps. Total weight loss up to the end of week 10 was 8.5 kg and week 10’s weight loss was 0.2 kg.

About my weight loss

In regards to my weight loss in week 9, I successfully made my goal of 1 kg/week but what matters more than my weekly weight loss is my total weight loss because there was an inaccuracy in my body weight last Sunday and my weekly weight loss is defined as the difference in my weight in two consecutive Sundays. I also want to mention that my lowest weight during the week happened on Sunday so 8.3 kg is my actual total weight loss for this week. That means I am 0.7 kg behind the schedule (1 kg/week) and my goal achievement  during these 9 weeks is 92.2 % which is not bad.

In regards to my weight loss in week 10, my weekly weight loss was 0.2 kg and more important than that my total weight loss was 8.5 kg. I have to mention that my lowest weight during the week happened on Sunday so 8.5 kg is my actual total weight loss for the entire 10 weeks. That means I’m 1.5 kg behind the schedule (1 kg/week) and my total goal achievement is 85 %.

About individual runs

On Tuesday (07/07): Pain since the beginning but not as severe as forcing me to stop running. Pace always between 6:00 to 6:30 min/km

On Thursday (09/07): LT pace: 5:22 min/km, LT heart rate: 178 bpm. First half was a very OK run, I was feeling 80% recovered and didn’t feel any restriction for the paces that I was running with. Therefore I decided to have a run with an average heart rate of 173 bpm or so to have the fast run of my week. For some reason I had a very high average heart rate in my first half of the run. In the second half of the run I burned out and I also felt more pain in my legs in the place of my injury, so I had to significantly reduce my pace. 

On Friday (10/07): Expectation pace vs what happened . The same as what happened to my walk the day after .

On Sunday (12/07): Purchased a firm roller yesterday, worked a little bit with that and it was extremely helpful for my injury. I didn’t want to go too fast so I decided to go with 5:45 min/km, the first run I was working with ave pace and it perfectly worked for me , all paces were in the range 5:45 +/- 00:10 min/km and average pace was 5:42 min/km.

On Monday (13/07): Less comfortable than the run before .