2020 Training Week 14 (10/08/2020 to 16/08/2020)

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 this week. On Monday (10/08) I had a 16K run with the following averages: (16.01 K, 5:23 min/km, 163 bpm, 36m elevation gain). On Tuesday (11/08) I had an 11K run with the following averages: (11.01 K, 6:01 min/km, 130 bpm, 25m elevation gain). On Thursday (13/08) I had an 11K run with the following averages: (11.01 K, 5:18 min/km, 138 bpm, 25m elevation gain). On Friday (14/08) I had a speed 8×600 run with the following averages: (15.00 K, 6:31 min/km, 152 bpm, 29m elevation gain). On Sunday (16/08) I had a 14K run with the following averages: (14.01 K, 5:30 min/km, 171 bpm, 48m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
16K Run11K Run1211K RunSpeed 8×6001514K Run67.0 km
206771714651091592920698627019376105,205
77.8 kg77.1 kg78.1 kg77.4 kg77.3 kg77.0 kg77.4 kg

VO2Max and weekly totals

My VO2Max this week in my (Monday, Tuesday, Thursday, Friday, Sunday) activities were (55, 55, 55, 55, 54) ml/kg/min respectively. My weekly totals this week were 67.0 km run and 105,205 steps. Total weight loss so far was 10.1 kg and this week’s weight loss was 0.4 kg.

About my weight loss

In regards to my weight loss this week, I have to mention that my lowest weight during the week happened on Saturday (77.0 kg) so my actual total weight loss for the entire 12 weeks is 10.5 kg. That means I’m 3.5 kg behind the schedule (1 kg/week) and my total goal achievement is 75.0 %. 

About individual runs

On Friday (14/08): Ave. Interval time 2:15.96 , ave. Interval pace : 3:46.6 min/km.

Making Beef Liver and Vegetables

This Week, I decided to make beef liver and vegetables which is a very healthy food and it’s easy to cook too. The recipes is available all over the internet and you can use the following youtube video too:

I made a few changes to the ingredients based on my taste. The entire process of cooking took me about 2-3 hours and instead I had my main meal for about one week. The photo gallery of my cooking is available in the below link:

Photo Gallery of Beef Liver and Vegetables Cooking

2020 Training Week 13 (03/08/2020 to 09/08/2020)

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 this week. On Tuesday (04/08) I had a speed 12×400 run with the following averages: (16.61 K, 6:55 min/km, 144 bpm, 35m elevation gain). On Thursday (06/08) I had a 14K run with the following averages: (14.01 K, 5:27 min/km, 148 bpm, 21m elevation gain). On Friday (07/08) I had a 00K run with the following averages: (13.01 K, 5:08 min/km, 152 bpm, 33m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
03Speed 12×4000514K RunTempo 13K080943.6 km
700222964544919310176236261078,609
78.4 kg78.0 kg78.4 kg78.2 kg77.1 kg77.4 kg77.8 kg

VO2Max and weekly totals

My VO2Max this week in my (Tuesday, Thursday, Friday) activities were (55, 55, 56) ml/kg/min respectively. My weekly totals this week were 43.6 km run and 78,609 steps. Total weight loss so far was 9.7 kg and this week’s weight loss was 0.9 kg.

About my weight loss

In regards to my weight loss this week, I have to mention that my lowest weight during the week happened on Friday (77.1 kg) so my actual total weight loss for the entire 13 weeks is 10.4 kg. That means I’m 2.6 kg behind the schedule (1 kg/week) and my total goal achievement is 80.0 %. Also it was the first week since the beginning of my diet that I stopped using the Slimfast supplements because it wasn’t useful for me anymore. I used it for 12 weeks and it helped me drop 8.8 kg.

About individual runs

On Tuesday (04/08): Average interval pace: 3:51.1 min/km, Average interval time: 1:32.44, The first week to have intervals after 12 weeks. Didnt want to go for strides which might cause me injury due to my history of injury from my strides. Must use cream after training and shower. Got a new max heart rate of 192 bpm.

Making Salmon and Vegetables

This Week, I decided to make salmon and vegetables which is a very healthy food and it’s easy to cook too. The recipes is available all over the internet and you can use the following youtube video too:

I made a few changes to the ingredients based on my taste. The entire process of cooking took me about 2 hours and instead I had my main meal for about one week. The photo gallery of my cooking is available in the below link:

Photo Gallery of Salmon and Vegetables Cooking

2020 Training Week 12 (27/07/2020 to 02/08/2020)

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 4 run activities this week. On Tuesday (28/07) I had a 10K run with the following averages: (10.01 K, 5:23 min/km, 145 bpm, 24m elevation gain). On Thursday (30/07) I had a 13K run with the following averages: (13.01 K, 5:42 min/km, 154 bpm, 20m elevation gain). On Friday (31/07) I had a tempo 13K run with the following averages: (13.01 K, 5:17 min/km, 163 bpm, 65m elevation gain). On Sunday (02/08) I had a 16K run with the following averages: (16.01 K, 5:29 min/km, 153 bpm, 67m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
2710K Run2913K RunTempo 13K0116K Run52.0 km
16045152785659186191803902105394,693
79.3 kg78.5 kg78.5 kg79.1 kg78.9 kg78.4 kg78.7 kg

VO2Max and weekly totals

My VO2Max this week in my (Tuesday, Thursday, Friday, Sunday) activities were (55, 55, 54, 55) ml/kg/min respectively. My weekly totals this week were 52.0 km run and 94,693 steps. Total weight loss so far was 8.8 kg and this week’s weight loss was 0.7 kg.

About my weight loss

In regards to my weight loss this week, I have to mention that my lowest weight during the week happened on Saturday (78.4 kg) so my actual total weight loss for the entire 12 weeks is 9.1 kg. That means I’m 2.9 kg behind the schedule (1 kg/week) and my total goal achievement is 75.8 %.