2023 Training – Exploring the World, One Lesson at a Time

2023 Training Week 9 (12/25/2023 to 12/31/2023)

December 31, 2023

This week, I completed five running activities, covering a total distance of (46.7 km, 29.0 miles) and taking a total of 139,461 steps. Here are the details of my running activities for this week:

Date	Day	Activity Link	Time	Distance (km,mile)	Ave. Pace (min/km,min/mile)	Ave. HR (bpm)	Elevation gain (m,ft)	VO2Max	Weight (kg,lb)	Steps
12/31/2023	Sunday	18K Run	1:33:59	(18.03km, 11.20mile)	(5:13min/km, 8:23min/mile)	171	(33m, 108ft)	51	(81.0kg,178.4 lb)	28608
12/30/2023	Saturday	5K Run	0:31:25	(5.06km, 3.14mile)	(6:12min/km, 10:00min/mile)	145	(25m, 82ft)	50	(80.7kg,177.7 lb)	27985
12/28/2023	Thursday	Speed Run	0:47:19	(8.50km, 5.28mile)	(5:34min/km, 8:58min/mile)	164	(6m, 20ft)	51	(81.0kg,178.4 lb)	22892
12/27/2023	Wednesday	5K Run	0:31:53	(5.03km, 3.13mile)	(6:21min/km, 10:12min/mile)	144	(36m, 118ft)	50	(80.6kg,177.5 lb)	12866
12/26/2023	Tuesday	10K Run	0:49:16	(10.04km, 6.24mile)	(4:54min/km, 7:54min/mile)	181	(21m, 69ft)	50	(79.9kg,176.0 lb)	19912

2023 Training Week 8 (12/18/2023 to 12/24/2023)

December 24, 2023

This week, I completed five running activities, covering a total distance of (46.5 km, 28.9 miles) and taking a total of 119,812 steps. Here are the details of my running activities for this week:

Date	Day	Activity Link	Time	Distance (km,mile)	Ave. Pace (min/km,min/mile)	Ave. HR (bpm)	Elevation gain (m,ft)	VO2Max	Weight (kg,lb)	Steps
12/24/2023	Sunday	18K Run	1:40:15	(18.01km, 11.19mile)	(5:34min/km, 8:58min/mile)	166	(26m, 85ft)	50	(80.6kg,177.5 lb)	25384
12/23/2023	Saturday	5K Run	0:33:40	(5.06km, 3.14mile)	(6:39min/km, 10:42min/mile)	142	(41m, 134ft)	48	(80.1kg,176.4 lb)	11915
12/21/2023	Thursday	Speed Run	0:48:53	(8.29km, 5.15mile)	(5:54min/km, 9:29min/mile)	169	(113m, 371ft)	48	(80.8kg,178.0 lb)	15331
12/20/2023	Wednesday	5K Run	0:31:03	(5.06km, 3.14mile)	(6:08min/km, 9:53min/mile)	153	(37m, 121ft)	48	(80.8kg,178.0 lb)	12819
12/19/2023	Tuesday	10K Run	0:51:12	(10.06km, 6.25mile)	(5:05min/km, 8:11min/mile)	184	(13m, 43ft)	49	(81.6kg,179.7 lb)	18324

2023 Training Week 7 (12/11/2023 to 12/17/2023)

December 17, 2023

This week, I completed five running activities, covering a total distance of (43.8 km, 27.2 miles) and taking a total of 97,711 steps. Here are the details of my running activities for this week:

Date	Day	Activity Link	Time	Distance (km,mile)	Ave. Pace (min/km,min/mile)	Ave. HR (bpm)	Elevation gain (m,ft)	VO2Max	Weight (kg,lb)	Steps
12/17/2023	Sunday	18K Run	1:36:10	(18.06km, 11.22mile)	(5:19min/km, 8:34min/mile)	173	(74m, 243ft)	49	(81.11kg,178.6 lb)	23121
12/16/2023	Saturday	5K Run	0:30:34	(5.06km, 3.14mile)	(6:02min/km, 9:43min/mile)	153	(45m, 148ft)	48	(81.1kg,178.6 lb)	10085
12/14/2023	Thursday	Speed Run	0:30:12	(5.56km, 3.45mile)	(5:26min/km, 8:44min/mile)	169	(26m, 85ft)	48	(81.0kg,178.4 lb)	11397
12/13/2023	Wednesday	5K Run	0:32:39	(5.05km, 3.14mile)	(6:28min/km, 10:24min/mile)	158	(31m, 102ft)	47	(80.8kg,178.0 lb)	12689
12/12/2023	Tuesday	10K Run	0:51:12	(10.05km, 6.25mile)	(5:06min/km, 8:12min/mile)	186	(16m, 52ft)	47	(81.5kg,179.5 lb)	17333

2023 Training Week 6 (12/04/2023 to 12/10/2023)

December 10, 2023

This week, I completed three running activities, covering a total distance of (33.4 km, 20.8 miles) and taking a total of 130,391 steps. Here are the details of my running activities for this week:

Date	Day	Activity Link	Time	Distance (km,mile)	Ave. Pace (min/km,min/mile)	Ave. HR (bpm)	Elevation gain (m,ft)	VO2Max	Weight (kg,lb)	Steps
12/10/2023	Sunday	18K Run	1:39:40	(18.04km, 11.21mile)	(5:31min/km, 8:53min/mile)	175	(110m, 361ft)	47	(80.51kg,177.3 lb)	23701
12/06/2023	Wednesday	5K Run	0:28:51	(5.03km, 3.13mile)	(5:44min/km, 9:14min/mile)	173	(13m, 43ft)	46	(78.9kg,173.8 lb)	16921
12/05/2023	Tuesday	10K Run	0:59:55	(10.36km, 6.44mile)	(5:47min/km, 9:18min/mile)	174	(24m, 79ft)	46	(79.0kg,174.0 lb)	30066

2023 Training Week 5

November 19, 2023

Date	Day	Activity Link	Time	Distance (km,mile)	Ave. Pace (min/km,min/mile)	Ave. HR (bpm)	Elevation gain (m,ft)	VO2Max	Weight (kg,lb)	Steps
11/16/2023	Thursdy	10K Run	0:51:08	(10.27km, 6.38mile)	(4:59min/km, 8:01min/mile)	191	(17m, 56ft)	45	(79.3kg,174.7 lb)	23998
11/15/2023	Wednesday	5K Run	0:27:47	(04.26km, 2.65mile)	(6:31min/km, 10:30min/mile)	170	(45m, 148ft)	44	(78.7kg,173.3 lb)	32205
11/08/2023	Wednesdy	5K Run	0:33:50	(04.89km, 3.04mile)	(6:55min/km, 11:08min/mile)	160	(253m, 830ft)	45	(79.3kg,174.7 lb)	30658
10/24/2023	Tuesday	10K Run	0:52:37	(10.03km, 6.23mile)	(5:15min/km, 8:27min/mile)	181	(21m, 69ft)	47	(80.9kg,178.2 lb)	20711

2023 Training Week 4 (10/16/2023 to 10/22/2023)

October 22, 2023

This week, I completed three running activities, covering a total distance of (30.4 km, 18.9 miles) and taking a total of 147,735 steps. Here are the details of my running activities for this week:

Date	Day	Activity Link	Time	Distance (km,mile)	Ave. Pace (min/km,min/mile)	Ave. HR (bpm)	Elevation gain (m,ft)	VO2Max	Weight (kg,lb)	Steps
10/22/2023	Sunday	10K Run	0:58:57	(10.19km, 6.33mile)	(5:47min/km, 9:19min/mile)	168	(11m, 36ft)	46	(80.1kg,176.4 lb)	21768
10/20/2023	Friday	10K Run	0:55:35	(10.18km, 6.33mile)	(5:28min/km, 8:47min/mile)	181	(22m, 72ft)	46	(79.51kg,175.13lb)	29174
10/17/2023	Tuesday	10K Run	0:55:40	(10.04km, 6.24mile)	(5:33min/km, 8:55min/mile)	174	(42m, 138ft)	47	(79.8kg,175.8 lb)	20998

2023 Training Week 3 (10/09/2023 to 10/15/2023)

October 15, 2023

This week, I completed three running activities, covering a total distance of (30.9 km, 19.2 miles) and taking a total of 134,310 steps. Here are the details of my running activities for this week:

Date	Day	Activity Link	Time	Distance (km,mile)	Ave. Pace (min/km,min/mile)	Ave. HR (bpm)	Elevation gain (m,ft)	VO2Max	Weight (kg,lb)	Steps
10/15/2023	Sunday	10K Run	0:56:41	(10.02km, 6.23mile)	(5:39min/km, 9:06min/mile)	175	(11m, 36ft)	46	(79.8kg,175.8 lb)	22133
10/13/2023	Friday	10K Run	1:03:17	(10.78km, 6.70mile)	(5:52min/km, 9:27min/mile)	168	(24m, 79ft)	45	(80.1kg,176.4 lb)	22815
10/09/2023	Monday	10K Run	1:01:08	(10.13km, 6.29mile)	(6:02min/km, 9:43min/mile)	184	(18m, 59ft)	46	(80.0kg,176.2 lb)	22082

2023 Training Week 2 (05/08/2023 to 05/14/2023)

May 14, 2023

This week, I completed two running activities, covering a total distance of (21.0 km, 13.1 miles) and taking a total of 101,342 steps. Here are the details of my running activities for this week:

Date	Day	Activity Link	Time	Distance (km,mile)	Ave. Pace (min/km,min/mile)	Ave. HR (bpm)	Elevation gain (m,ft)	VO2Max	Weight (kg,lb)	Steps
05/12/2023	Friday	10K Run	0:59:22	(10.61km, 6.59mile)	(5:36min/km, 9:00min/mile)	145	(79m, 259ft)	48	(75.7kg,166.7 lb)	25274
05/09/2023	Tuesday	10K Run	1:05:35	(10.43km, 6.48mile)	(6:17min/km, 10:07min/mile)	164	(86m, 282ft)	46	(76.0kg,167.4 lb)	21331

2023 Training Week 1 (05/01/2023 to 05/07/2023)

May 7, 2023

This week, I completed three running activities, covering a total distance of (31.3 km, 19.4 miles) and taking a total of 137,149 steps. Here are the details of my running activities for this week:

Date	Day	Activity Link	Time	Distance (km,mile)	Ave. Pace (min/km,min/mile)	Ave. HR (bpm)	Elevation gain (m,ft)	VO2Max	Weight (kg,lb)	Steps
05/06/2023	Saturday	10K Run	1:06:26	(10.25km, 6.37mile)	(6:29min/km, 10:26min/mile)	153	(84m, 275ft)	47	(75.4kg,166.1 lb)	31980
05/04/2023	Thursday	10K Run	1:02:29	(10.51km, 6.53mile)	(5:57min/km, 9:34min/mile)	164	(78m, 256ft)	47	(75.5kg,166.3 lb)	24800
05/02/2023	Tuesday	10K Run	1:01:41	(10.54km, 6.55mile)	(5:51min/km, 9:25min/mile)	172	(88m, 288ft)	47	(75.2kg,165.6 lb)	23892