2020 Training Summary (09/05/2020 to 09/12/2020)

Totals: 877 Km running

Activity Details in Google Sheets

Activity Schedule in Google Docs

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal RunSteps
28/12
11831
29/12
11149
30/12
17928
31/12
17549
0 km
58,457
21/12
3965
22/12023/12
13327
24/12
6561
25/12
0
26/12
16647
27/12
12850
0 km
53,350
14/12
3830
15/12
69
16/12
4241
17/12
2577
18/12
10048
19/12
9695
20/12
16869
0 km
47,329
07/12
9369
14K Run
17842
14K Run
19002
10/12
10289
11/12
4247
12/12
6701
13/12
7
28.0 km
67,457
30/11
4423
11K Run
17770
02/12
5997
11K Run
14997
11K Run
22735
05/12
9200
14K Run
18556
47.1 km
93,678
23/11
10405
11K Run
20588
25/11
3558
14K Run
16601
Tempo 3K Incomplete
7422
28/11
36
16K Run
20004
43.7 km
78,614
16/11
11678
11K Run
11924
13K Run
19112
19/11
11749
Tempo 13K
14079
21/11
14147
16K Run
17659
53.0 km
100,348
09/11
11023
11K Run
19203
11/11
11482
13K Run
13781
13/11
16044
11K Run
12547
14K Run
15508
49.0 km
99,588
02/11
16162
03/11
12399
04/11
13093
05/11
18330
06/11
18376
07/11
11744
08/11
15368
0 km
105472
26/10
22879
27/10
25569
28/10
25295
29/10
25711
30/10
28784
31/10
20322
01/11
25483
0 km
174,043
19/10
19344
20/10
23940
21/10
24466
22/10
22730
23/10
15897
24/10
23879
25/10
25041
0 km
155,297
12/10
17477
13/10
18594
14/10
20025
15/10
14088
16/10
20539
17/10
18116
18/10
23685
0 km
132,524
05/10
17674
06/10
21917
07/10
9513
08/10
17306
09/10
14684
10/10
17448
11/10
12195
0 km
110,737
28/09
19542
29/09
0
30/09
6639
01/10
25674
02/10
15120
03/10
13102
04/10
13143
0 km
93,220
21/09
8750
22/09
6814
23/09
5151
24/09
0
25/09
12363
26/09
12178
27/09
6702
0 km
51,958
14/09
9244
15/09
0
Tempo 11K
21816
13K Run
25287
18/09
8622
13K Run
25430
16K Run
21662
53.0 km
112,061
07/09
4943
11K Run
18419
13K Run
27772
10/09
8981
11K Run
23651
12/09
22438
14K Run
19201
47.1 km
125,405
31/08
6248
01/09
14884
02/09
19598
03/09
22766
04/09
16448
05/09
19806
06/09
19774
0 km
119,524
24/08
14455
25/08
11654
26/08
11561
27/08
20476
28/08
13605
29/08
19812
30/08
11885
0 km
103,448
17/08
4774
18/08
0
19/08
10244
20/08
10478
21/08
9161
22/08
20250
23/08
15601
0 km
70,508
16K Run
20677
11K Run
17146
12/08
5109
11K Run
15929
Speed 8×600
20698
15/08
6270
14K Run
19376
67.0 km
105,205
03/08
7002
Speed 12×400
22964
05/08
5449
14K Run
19310
Tempo 13K
17623
08/08
6261
09/08
0
43.6 km
78,609
27/07
16045
10K Run
15278
29/07
5659
13K Run
18619
Tempo 13K
18039
01/08
0
16K Run
21053
52.0 km
94,693
20/07
9198
11K Run
16120
13K Run
18742
23/07
10143
Tempo 11K
15742
25/07
17116
14K Run
19187
49.0 km
106,248
10K Run
15434
14/07
6748
15/07
9399
16/07
0
17/07
10241
18/07
10098
19/07
19318
10.0 km
71,238
10K Run
16254
10K Run
16285
08/07
16717
10K Run
15808
10K Run
16090
11/07
21310
10K Run
15575
50.0 km
118,039
10K Run
16150
10K Run
14976
01/07
7974
10K Run
16298
10K Run
16125
04/07
0
05/07
0
40.0 km
71,523
22/06
12271
10K Run
16406
10K Run
15756
25/06
5400
10K Run
16500
10K Run
16459
28/06
16966
40.0 km
99,758
10K Run
16263
16/06
7397
10K Run
15763
10K Run
16059
19/06
10523
10K Run
16572
10K Run
21517
50.0 km
104,094
08/06
5,650
10K Run
16,232
10K Run
16,997
11/06
10,715
4K Run
16,195
13/06
18,479
10K Run
17110
33.8 km
101,378
5K Run
10,615
5K Run
10,605
03/06
14,254
04/06010K Run
15,718
10K Run
16,147
07/06
12,879
30.0 km
80,218
5K Run
16,762
5K Run
15,270
5K Run
18,351
5K Run
18,243
29/05
10,402
5K Run
14,933
5K Run
18,345
30.2 km
112,306
5K Run
15,345
19/05
15,157
5K Run
15,173
5K Run
9,109
5K Run
19,638
5K Run
9,527
24/05
16,165
25.0 km
100,114
5K Run
11,457
5K Run
13,857
5K Run
14,897
14/05
15,758
5K Run
16,331
5K Run
15,460
5K Run
15,463
30.3 km
103,223
5K Run
11,368
5.0 km
11,368

2020 Training Week 20-21 (30/11/2020 to 13/12/2020)

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 Tuesday (01/12) I had an 11K run with the following averages: (11.01 K, 5:30 min/km, 151 bpm, 23m elevation gain). On Thursday (03/12) I had an 11K run with the following averages: (11.13 K, 5:25 min/km, 163 bpm, 22m elevation gain). On Friday (04/12) I had an 11K run with the following averages: (11.01 K, 5:41 min/km, 160 bpm, 16m elevation gain). On Sunday (06/12) I had a 14K run with the following averages: (14.00 K, 6:00 min/km, 162 bpm, 32m elevation gain). On Tuesday (08/12) I had a 14K run with the following averages: (14.01 K, 5:32 min/km, 169 bpm, 23m elevation gain). On Wednesday (09/12) I had a 14K run with the following averages: (14.00 K, 6:08 min/km, 140 bpm, 23m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
0714K Run14K Run1011121328.0 km
936917842190021028942476701767,457
75.3 kg77.5 kg77.4 kg75.8 kg75.6 kg76.6 kg76.6 kg
MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
3011K Run0211K Run11K Run0514K Run47.1 km
4423177705997149972273592001855693,678
75.7 kg77.0 kg76.5 kg76.0 kg76.7 kg76.3 kg75.9 kg

VO2Max and weekly mileage

My VO2Max these two weeks in my (Tuesday, Thursday, Friday, Sunday, Tuesday, Wednesday) activities were (50, 50, 50, 49, 48, 49) ml/kg/min respectively. My weekly totals in week 20 were 47.1 km run and 93,678 steps. Also my weekly totals in week 21 were 28.0 km run and 57,457 steps.

About individual runs

On Tuesday (01/12): Even after 4 days from the time of my accident in Columbia park, each time I pass by it, I feel very stressed about having another run there. I am also sure it’s not safe to have most of my runs there so I am really grateful that I was forced to change my running field to a better one! Due to the fact that the terrain condition was normal for running with enough light at night, I was able to focus more on my running dynamics during the run, especially my running cadence and my posture. I am really satisfied with my running cadence as my final average cadence was 180 spm and it was always between 180 +/- 3 spm during the laps of the run. My posture was also OK during the run except the parts that the road was too dark! Actually the conditions of the road was great right up to the Burrard bridge but after that and along the seawall, it got extremely dark (absolutely no light) and as a result, I quickly switched my direction because I really didn’t want to run in a dark road. It is in my to do list with high priority to buy a running head lamp for early morning runs or my runs at night. Running along the seawall had another huge advantage and it was getting motivated by seeing lots of runners running along it. I was also trying to find a good place for my speed runs along the seawall but couldn’t find any. So it seems to me for my speed runs, I need to have my 3.5km warm up run towards the west from my starting point. I am still not 100% sure about it and I have to look more in order to find a good place for my speed runs. Also in the dark parts of the road, I was very cautious about how to take my steps in order to avoid hitting the ground in case it wasn’t smooth enough. During my run, I again had a little bit of nipple bleeding from both sides. My VO2Max improved to 50 in this run and my heart was working way better in it compared to the previous runs. My final average heart rate was just 81% HRMax but my final average pace was 5:30 min/km!

On Sunday (06/12): Today was among those days that I didn’t want to have my run partially because I was a bit lazy and partially because it was rainy and cloudy outside (fortunately no rain during my run, just in the morning). In my life in Vancouver, I found this pattern that I need more motivation for my runs on rainy, cold or cloudy days. This week was a recovery week in my training plan and all of the runs were general aerobic. However, my last two runs were a little bit faster than general aerobic runs (average heart rate 86% and 87% HRmax respectively) and therefore for this reason, I strictly decided to stay in the safe zone by running it as slow as a real general aerobic run (70-81% HRMax). However I started my run very slow (the first lap’s pace was just 5:49 min/km), I noticed that my heart rate monitor reports my heart rate unreasonably high (86% HRMax for the first lap) and the inaccuracy in my heart rate’s data continued up to the end of the run. Therefore when I noticed that pattern early in my run, I decided to finish my run with a final average pace around 6:00 min/km. I thought that average pace would be slow enough for this run as my final average pace in my last two runs were 5:41 min/km and 5:25 min/km respectively. I successfully finished my run with the final average pace 6:00 min/km and I’m very glad about it. It feels awesome when you see you are able to manage your runs that accurately. Also during the run, when I saw my average heart rate was being reported (mistakenly) that high, I was almost 100% sure that my Garmin watch would decrease my VO2Max after this run and my guess was true. My VO2Max calculated 49 after this run unlike my past three runs that it was being calculated 50 in all of them. About my cadence in this run, I had a very good cadence in the first 9km of the run (always between 178-181 spm) but in the next 5km it suddenly dropped to 172-174 spm mainly because it was dark and I was also tired.

On Tuesday (08/12): In my training plan for this week, there were 5 runs including a 5K recovery run with a total of 59km weekly mileage. Based on my past years’ experiences, I knew a 4 days training plan is the best for me so I slightly modified the plan into a 4 day training plan in a way that the weekly mileage would remain the same. In my last run, I complained a lot about the accuracy of my heart rate monitor but I experienced the exact same thing in this run too, the measured heart rate was unreasonably too high to me. I had two options, either run too slow to have a real endurance run based on the measured heart rate data or to have a comfortable endurance run based on how you feel and regardless of the measured heart rate data. I chose the second option because I simply believed in the fact that if you want to get faster, you need to gradually push your boundaries. I would still try to avoid overtraining but I guess in this run I was far away from it. To be on the safe side, I decided to have this run a comfortable endurance run, and instead run my next 14K general aerobic run very slow. Based on those explanations, I was very satisfied with the result of this run as the final average pace was 5:32 min/km. The final average heart rate was measured 90% HRmax and it was as high as the VO2Max dropped another unit to become 48 ml/kg/min. During this run, I was getting faster by means of time in a way that my average pace during the first half of the run was 5:41 min/km, much slower than my average pace in the second half of the run which was 5:23 min/km. My running cadence also improved in this run as during the entire run, it didn’t become lower than 177 spm and my final average cadence was also 179 spm. It is almost clear to me that for the runs up to half marathons, the faster I run the better my cadence is. I also know that my running cadence would be poor when I’m tired during the run. In fact when I’m tired, I can either focus on my speed or my cadence but not both!