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).

16K Run11K Run1211K RunSpeed 8×6001514K Run67.0 km
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.