2014 Marathon Training Summary

Photo Gallery Link
Period: 5 May 2014- 4 October 2014 (22 Weeks)
Summary: 676.78 Km Running, 15.8 Km Swimming & 9 Amazing Paddle Boarding Trips
Training Excel Analyze File
Training Calendar

summer-2014-training
MondayTuesdayWednesdayThursdayFridaySaturdaySundayWeekly Total
Easy 5K runEasy 10K runLong 20K run02/10Strength 10K run5K run05/1050.0 km Run
Strength 10K runLong 20K runEasy 5K runEasy 5K run26/0927/0928/0940.0 km Run
15/09Long 26K run17/0918/09Long 20K run20/09Easy 5K run Easy run  51.5 km Run
08/0909/09Speed run 4×800Easy 7K runEasy 4K runHalf MarathonPaddle Boarding False Creek36.9 km Runone Paddle Boarding Trip
Half Marathon Race02/09Hills Training 10×4001.5K Lap Swimming05/09Long 30K run07/0959.8 km Run1.50 km Swim
7K run26/08Hills Training 10×40028/0829/0811K run31/0827.49 km Run
18/0812K run20/08Long 19K run22/08Long 19K run24/0850.3 km Run
11/0812/0810K runPaddle Boarding KitsilanoThe amazing SUP trip16/0814K run24.1 km RunTwo Paddle Boarding Trips
10K run05/0806/0807/0808/0810K runLong 26K run45.6 km Run
10K run29/07SUP Fireworks 2014 day two31/0710K RaceSUP Fireworks 2014 Third Night03/0820.0 km RunTwo Paddle Boarding Trips
21/0722/0710K run24/07Fireworks 2014 day one26/07Strength 10K run20.1 km RunOne Paddle Boarding
14/07Paddle Boarding English BayPaddle Boarding English Bay17/07Paddle Boarding Jericho Beach19/07Half Marathon21.1 km RunThree Paddle Boarding
10K Race1.5K Lap Swimming11K run10/071.5K Lap Swimming1.5K Lap SwimmingLong 19K run39.2 km Run4.50 km Swim
Easy 3K run01/071.5K Lap Swimming  10K run 03/071.5K Lap Swimming05/0706/0712.8 km Run3.0 km Swim
1.5K Lap Swimming5K Race11K run800m Lap Swimming27/0628/068K run24.0  km Run2.3 km Swim
16/0617/0610K run19/0620/061.5K Lap Swimming13K run23.0 km Run1.5 km Swim
10K run10/0610K run12/061.5K Lap Swimming1.5K Lap Swimming10K run30.0  km Run3.0 km Swim
10K run03/0604/0610K run06/0610K run08/0630.0  km Run
26/0527/0528/0529/0510K run31/0510K run20.0  km Run
19/0520/0521/0522/0510K run24/0516K Grouse Mountain25.0  km Run
12/0513/0514/0515/057K run10K run18/0516.6  km Run
6K run3K run07/0508/0509/0510/0511/058.8 km Run
28/04First test 🙂30/0401/0502/0503/0504/05

2014 Training Week 22 (29/09/2014 to 05/10/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run activities this week. On Monday (29/09) I had an easy 5K run with the following averages: (5.00 K, 5:13 min/km, 166 bpm, 27m elevation gain). On Tuesday (30/09) I had an easy 10K run with the following averages: (10.01 K, 5:08 min/km, 169 bpm, 87m elevation gain). On Wednesday (01/10) I had a long 20K run with the following averages: (20.00 K, 5:09 min/km, 157 bpm, 89m elevation gain). On Friday (03/10) I had a strength 10K run with the following averages: (10.01 K, 4:45 min/km, 161 bpm, 40m elevation gain). On Saturday (04/10) I had a 5K run with the following averages: (5.00 K, 4:45 min/km, 166 bpm, 19m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 5K runEasy 10K runLong 20K run2Strength 10K run5K run550.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Friday, Saturday) activities were (53, 52, 52, 52, 52) ml/kg/min respectively. Also my weekly mileage this week was 50.0 km run.

About individual runs

On Monday (29/09): Stopped running due to the pain in the lower right side of my stomach.

On Tuesday (30/09): However it was just a 10k run with the average pace 5:08 min/km, but it was so hard for me as you can see the training effect is ridiculously 4.7! The reason is I gain weight about 1 pound during past days and therefore this run was so hard for me . The main reason for gaining weight is over usage of the running gels that I had and also sudden change in my daily millage (I was resting for 3-4 days cause I wanted to have my final 35k run before the marathon and eventually I couldn’t have it due to different reasons)

On Wednesday (01/10): pain in my knees specifically in the last quarter of the run. It’s definitely a poor decision for me to rest in the last 3-4 days before the marathon, cause I can see I had problems in the first two days of run after 3 days rest.

On Friday (03/10): I had a completely comfortable run till the 10th km where I again had pain in the lower right side of my stomach, it wasn’t that sharp but I decided to stop running.

My injury and the of 2014 training 😦

On Saturday (04/10): The pain in the lower right side of my stomach is moving down, consistently painful and sensitive by touching which are all symptoms of appendix. previously I was assuming its just abdominal pain or stomach cramp but with the recent changes in the pain and while it lasts for about two months, it seems it’s more serious than what I thought . Apparently I totally forgot about the Marathon in next week and I’m just thinking about the seriousness of injury. I can’t even walk properly today, so chances of not being able to do the Marathon is not slim.

2014 Training Week 21 (22/09/2014 to 28/09/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had 4 run activities in this week. On Monday (22/09) I had a 10K run with the following averages: (10 K, 4:43 min/km, 174 bpm, 44m elevation gain). On Tuesday (23/09) I had a long 20K run with the following averages: (20 K, 5:00 min/km, 162 bpm, 240m elevation gain). In that activity, my watch tracked all of the features of the run but the location. Location data is available just for the first 50 minutes of the run. On Wednesday (24/09) I had an easy 5K run with the following averages: (5 K, 6:25 min/km, 134 bpm, 15m elevation gain). On Thursday (25/09) I had another easy 5K run with the following averages: (5.01 K, 5:47 min/km, 142 bpm, 22m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Strength 10K runLong 20K runEasy 5K runEasy 5K run26272840.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Thursday) activities were (53, 53, 53, 53) ml/kg/min respectively. Also my weekly mileage this week was 40.0 km run.

2014 Training Week 20 (15/09/2014 to 21/09/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had three run activities in this week. On Tuesday (16/09) I had a long 26K run with the following averages: (26 K, 5:00 min/km, 157 bpm, 97m elevation gain). In fact my heart rate monitor disconnected from my watch at 1:08:29 so I am not sure if my average heart rate is correct, but the rest of the data should be OK. On Friday (19/09) I had another long 20K run with the following averages: (20 K, 5:37 min/km, 146 bpm, 108m elevation gain). On Sunday (21/09) I had an easy 5K (4.15 K, 5:08 min/km, 157 bpm, 27m elevation gain) and an easy run (1.36 K, 5:19 min/km, 144 bpm, 5m elevation gain) where I stopped both of them due to a severe pain that I had in my stomach.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
15Long 26K run1718Long 20K run20Easy 5K run Easy run  51.5 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Friday, Sunday) activities were (NA, 52, 53) ml/kg/min respectively. Also my weekly mileage this week was 51.5 km run.

About individual runs

On Tuesday (16/09): Tip of the day: Focus on cadence and posture and the speed would be guaranteed. As it’s shown in the photos , my watch was frozen during the run and it didn’t save the activity. It was a perfect run and the key point was keeping the cadence around 180 during the whole run, right posture is so useful to minimize the pressure on your back. As my goal is to run the marathon in 3:30:00 hours , I would just try to have a couple of 30+K runs with that speed to make sure I would able to get my goal. The whole idea is to make your body strong enough for 30+K runs , and as Chris told me , over 30K is more mental than physical.

On Friday (19/09): Tip of the day: It’s ten times easier to keep the cadence steady on 180 rather than trying to improve it when it’s dropped down. Possible reasons for losing cadence is gradually losing it when you cannot monitor it (usually when it’s dark at night), running on hills for a long time or maybe when you are tired.

2014 Training Week 19 (08/09/2014 to 14/09/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had four run and one paddle boarding trip in this week. On Wednesday (10/09) I had a Running Room speed run 4×800 with the following averages: (5.76 K, 4:47 min/km, 163 bpm, 6m elevation gain). On Thursday (11/09) I had an incomplete 7K run that I stopped the run because of a sudden severe pain in the lower right side of my stomach. The 7K run had the following averages: (6.75 K, 5:09 min/km, 155 bpm, 36m elevation gain). On Friday (12/09) I had again another incomplete 4K run that I stopped the run due to the pain that I experienced in the same region. The 4K run had the following averages: (3.18 K, 5:09 min/km, 152 bpm, 22m elevation gain). On Saturday (13/09) I had 21.22K run (half marathon) with the following averages: (21.22 K, 5:06 min/km, 164 bpm, 100m elevation gain). On Sunday (14/09) I had a paddle boarding trip in False Creek Vancouver.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
89Speed run 4×800Easy 7K runEasy 4K runHalf MarathonPaddle Boarding False Creek36.9 km Run one Paddle Boarding Trip

VO2Max and weekly mileage

My VO2Max this week in my (Wednesday, Thursday, Friday, Saturday) activities were (NA, 52, 53, 53) ml/kg/min respectively. Also my weekly mileage this week was 36.9 km run and one paddle boarding trip.

About individual runs

On Wednesday (10/09): Enjoyed happy run at running room. Also last day of Michael in Vancouver , he is back to London; Good luck for him! I had a few days rest because of the backache (which was obviously because of the intense activity I had during 6 days included one hills run, a new record for my half marathon , another 30 km run and a 1500m swim). Because I didn’t have swimming for awhile, it worked reverse and put more pressure on my back, therefore I postponed it temporarily cause we are close to the race day. Also it wasn’t a smart idea to go for speed today with the group but I did it. I guess I would train on my own for the remaining 31 days. I know my body better and I know how I can improve it (just in short term though)

On Thursday (11/09): Stopped running cause of sudden severe pain in the lower right side of my stomach (exactly at the same distance as of August 25th 6.75km vs 6.99km). Now I know it’s not because of water as I didn’t have it this time and it’s not my appendicitis because of the location of pain (and as I discussed with my doctor in past) Partially it might be because of the time I started (8:40pm vs 8:59pm) and I won’t start it that late anymore (although it would help me to sleep better specially cause I have 4-5 cups of coffee during the day) As the pain continues, I should check it with a sport doctor.

On Friday (12/09): Again stopped running due to the pains!

On Saturday (13/09): VO2Max is an important factor for any athlete and I guess 53 is pretty good for a runner (not for professionals!) I have to work hard to achieve my potentials which is as following by Garmin race predictor and would improve by training: 5K: 19:35 10K: 40:37 Half Marathon: 1:29:54 Marathon:3:07:24

On Sunday (14/09): There are a couple of things that I won’t compromise in my life, physical and mental health is among them that I always want to keep them at the highest level. I promised myself to have at least one paddle boarding every month, it really helps me to clear my thoughts. Next time should be in Victoria I guess. look at the photos and see how people are nice to me 😀

2014 Training Week 18 (01/09/2014 to 07/09/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had three run and one swim activities in this week. On Monday (01/09) I had a 21.42K (half marathon) race with the following averages: (21.42 K, 4:50 min/km, 169 bpm, 81m elevation gain). On Wednesday (03/09) I had a Running Room hills training 10×400 with the following averages: (8.42 K, 6:49 min/km, 152 bpm, 328m elevation gain). On Thursday (04/09) I had a 1.5 km lap swimming with average pace 2:15 min/100m. On Saturday (06/09) I had a long 30K run with the following averages: (30 K, 5:19 min/km, 160 bpm, 86m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Half Marathon Race2Hills Training 10×4001.5K Lap Swimming5Long 30K run759.8 km Run 1.50 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Saturday) activities were (50, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 59.8 km run and 1.5 km swim.

About individual runs

On Monday (01/09): Tip of the day: No fear . Improved my half marathon record by 170 seconds. If you are not 100 percent happy or some one makes you disappointed, you want to gain your confidence and get back to your normal , try to improve your record, trust me it always works. At first I was a bit nervous to try to improve my record for half marathon, but when I tried it , I improved it significantly , 170 seconds ! The only things which prevented me to run faster was my knee condition. Now , six weeks to the victoria marathon, I am much more confident and I know , I just have to try a couple of 30km runs and gradually improve my pace at them , hopefully my knee condition would allow me to finish the marathon with something like 5:00 min/km pace.

On Wednesday (03/09): Last time we had hills , I pushed myself too much and had an extra day off for recovery (two days off instead of one ) due to the pressure on my knees. This time I took it much easier and I just had 11 hills to avoid any injury . (for some reason one hill is missing by watch possibly due to the lost of satellite , similar to last week) In general it was a good run with friends and a nice dinner after that (which I missed it , first because I left my credit card home and later because of the story I had in the way to the restaurant 😀 hahaha). Life is fun man !

On Thursday (04/09): So excited to get encouraged by one of my best friends. I restarted swimming for three main reasons, The first one: form now on , the focus of my runs would be on long distance ones i.e. 30km or at least 20 km. Therefore , the best way to release pressure in your muscles is by swimming , the second reason is while I would usually have one day rest between the runs , the best way to keep my body active might be by swimming. Finally while my ultimate goal is to prepare myself for the Ironman next summer, soon or late after marathon I should restart swimming so why I don’t start it now.

On Saturday (06/09): Goal of the run : Run 30km with the increasing race split technique with the average 5:17.5 min/km starts from 5:30 min/km and with the increasing steps 0:05 min/km (as it’s written on my hand in the pics) . Overall success : 40 seconds back the schedule (desired time was 2:38:45) Body condition during and after the run: No much pain on my knees , instead I had pain in my back both during and after the run, the possible reason is because it was longer than my regular exercises and solution for it is to correct my running style (correct the posture) . Nutrition point during the run: start having your chocolate or whatever you have at 10th km and for your drink I guess the ideal point is about 15th km as I had it at 10th km this time and it didn’t work because it caused some pain in the lower right side of my stomach as what I experienced in August 25th, but after 15th km , I guess my body lost enough water that the drink was absorbed immediately or at least I felt that way. Comment on the watch: change the auto lap from 1km to 5km , it’s much easier to adjust your run that. It’s like putting an integrated filter on it 😀 . Analyzing the run: The first 25k was much more efficient than the last 5k, I guess when I am tired I cannot adjust my cadence and speed simultaneously ,
ave. Cadence : first 10k: 179 spm (1s ahead) , second 10k: 175 spm (21s ahead), third 10k: 170 spm (50s behind last 5k 65s behind) , In general in the last 10k you can hardly adjust and you mainly put as much power as you can. I had the same problem for the last 5k in my 20k runs before , and I resolved it by practice and increasing my physical ability. I guess the same is here , your body have to be comfortable with 30k and 40k runs just by doing it.

2014 Training Week 17 (25/08/2014 to 31/08/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had three run activities in this week. On Monday (25/08) I had a 7K run with the following averages: (6.99 K, 4:52 min/km, 169 bpm, 30m elevation gain). On Wednesday (27/08) I had a Running Room hills training 10×400 run with the following averages: (9.15 K, 5:54 min/km, 163 bpm, 317m elevation gain). On Saturday (30/08), I had a 11.35K run with the following averages: (11.35 K, 4:58 min/km, 169 bpm, 24m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
7K run26Hills Training 10×400282911K run3127.49 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Saturday) activities were (51, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 27.49 km run.

About individual runs

On Monday (25/08): Again I had a pain in the lower right hand side of my stomach, this time even at the 7th km which was the best excuse to stop running 😀 hahaha (one possible reason maybe the water that I drank in the 5th km)
The positive point of the run: Now I can see if I focus on my run (not flirting with the other runners:D) , I can easily adjust my cadence on 180 +/- 1 spm and also my pace on 4:55 +- 0:05 min/km . In the actual day for marathon I plan to run the whole thing with a 5:00 min/km pace or so in the average and it’s important in terms of saving power to have an steady run (at least for my running style) . One of my problems in long distance runs is having an unsteady run, i.e. I was running faster the first 10 km (maybe up to 4:40 min/km) and slower in the second half (maybe down to 5:30 or even 6:00 min/km) . I am trying to correct it in order to have a more steady run !

On Wednesday (27/08): Good to see Chris , Justin, Danielle and the rest of the guys after awhile. I talked with Chris about the pain in the lower right side of my stomach, he and Justin gave me their idea about it and advised me to talk to my gp or a sport specialist if it continues . Again he suggested me not to train alone and do it with the group as the chance of getting injured would be higher when you train lonely . The problem that I have with Sunday morning long distance runs of the group is their techniques is 10min run 1 min rest which is different with my running style which is continuously running. Due to my limited for training for Victoria marathon , sometimes it really doesn’t work for me to join them for it , but there is absolutely no excuse for not joining them for Wednesday evening runs which is basically either hills or speed or a typical 10k run and I promise to join them all the time. Later I talked to my doctor about the pain to make sure it’s not my appendicitis and after our discussion apparently 95% it’s not . The main point is it was in the right lumbar region not the right iliac region , also it should start from the middle of my stomach and tend to the right side by means of time and also be sensitive by touching (if it was appendicitis) which wasn’t. Later I the pain gradually vanished and occasionally I had it when I drank water in the first 10km of the run (like sep. 6th which I experienced it a little bit)

On Saturday (30/08): At some parts of the run I was trying to adjust my cadence but I had difficulties in it so it seems to me i have to review the general idea of cadence one more time. Technically , the most effective way to decrease the pressure on our feet in a (long distance) run is to adjust the cadence. By experience, it seems it’s more efficient to keep your cadence around 180 spm during the run, but there is no absolute study which shows it should be exactly 180 spm. I can see when I am running with an appropriate pace like 5:00 min/km or faster , the 180 spm really works for me. But for the slower runs , usually the cadence would drop down to something like 174-176 spm or sometimes even lower. At those speeds when I am trying to (artificially) increase my cadence in order to decrease the overall pressure on my feet , it works reverse on my feet and the sudden attempt to increase the cadence put more pressure on my feet. I recall, first the ideal cadence is about 180 spm not exactly 180 , second the ideal cadence is appropriate for the ideal run not for one with pace higher than 5:20-5:30 min/km. So maybe for those speeds, 174-176 spm work better for your run. And finally I should mention that I adjust my cadence with what my watch tells me , and you know sometimes the GPS of the watch doesn’t work properly and you are trying to adjust your cadence with the wrong data . So the final conclusion is in general try keep your cadence around 180 spm , but if you see your attempt to increase the cadence works reverse for you (particularly when you are slow and tired) , keep working with the low cadence which is usually still over 170 spm. The other point is I have to improve my motivation and concentration during the runs; Sometimes runs are boring. I have to make it more fun for myself by group running or other ways and also remember training time is not always fun time 😀

2014 Training Week 16 (18/08/2014 to 24/08/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had three run activities in this week. On Tuesday (19/08) I had a 12.31K run with the following averages: (12.31 K, 4:59 min/km, 169 bpm, 45m elevation gain). On Wednesday (21/08) I had a 19K run with the following averages: (19 K, 5:45 min/km, 152 bpm, 57m elevation gain). On Saturday (23/08) I had another 19K run with the following averages: (19.01 K, 5:21 min/km, 160 bpm, 50m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
1812K run20Long 19K run22Long 19K run2450.3 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Wednesday, Saturday) activities were (51, 51, 51) ml/kg/min respectively. Also my weekly mileage this week was 50.3 km run.

About individual runs

On Thursday (21/08): First 12K: As the first invariant, I tried to keep my cadence around 180 spm. As the second invariant, I tried to keep my power balanced for a 20K or 30K run. As a consecutive result of keeping the power steady, my stride length was determined. The stride length varied mainly depend on the slope and hardness of the rode , but it was always between 1.13m-1.18m . I can remember in past for long distance runs, after trying to keep my cadence around 180 spm, I was also trying to have long stride lengths which wasn’t consistence with my overall power and that caused me to have an imbalanced run for the last parts of it. This time I can say I had a pretty balanced run as my cadence was successfully always 180+/-4 spm and my other running dynamics was also steady. After 12K: in the middle of the 12th , I suddenly felt pain in my left knee and also the upper and outer part of my left foot. As I had the same pain exactly in the same distance and also from the same part two days ago (except that I didn’t have pain from the upper part of my foot), I decided to finish a 19K race, even with a very low speed. At first I tried to keep my cadence balance which was almost successful up to the 15th K (however it decreased to 172spm), but my run was completely disturbed in the last 4K due to the pain, as my cadence decreased to 162spm and my pace also increased up to 8:02 min/km. Anyways I am satisfied of the run, cause I guess continuing this was (finishing the race with the highest possible speed due to the injury limitation) would ultimately improve the injury and increase my physical fitness.

On Saturday (23/08): It was a good run. I guess I found a pattern in my runs regarding my cadence. I can adjust my cadence much easier when I am running faster (i.e. pace less than or equal 5:00 min/km) compared to the slower runs (i.e. pace greater than 5:15 or 5:30 min/km ) At least my ear can easily recognize the frequency for the 180 spm in higher speeds. When I am running slower (particularly for the the second 10km of the run) , I am not having a correct run. Also regarding this specific run, the pain in my left knee was much lower compared to the previous run, I didn’t have any pain in the upper and outer part of my left foot, I just felt a one time sudden hurt in my left knee at 15km but it was just a second. Also at the beginning of this run and the previous one, I had pain in the lower right part of my stomach, but it gradually disappeared during the run (maybe disappeared after about 3km or even less) My knees are also much more comfortable after this run compared to the previous three runs as I feel maybe I can go for a 10km the day after (but I won’t and prefer not to push it too much)

2014 Training Week 15 (11/08/2014 to 17/08/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had two run and two paddle boarding trips in this week. On Wednesday (13/08) I had a 10K run with the following averages: (10.01 K, 4:52 min/km, 168 bpm, 40m elevation gain). On Thursday (14/08) I had a paddle boarding trip in Kitsilano Vancouver. I started my trip in Kitsilano and ended my trip in Granville Island. On Friday (15/08) I had the most amazing paddle boarding trip of my life. I started my trip again from Kitsilano, paddled all the way along the Stanley park up to Lions Gate bridge, then passed the Lions Gate bridge to the east and finally ended up right in front of the Coal Harbour park. My second run of the week was on Sunday (17/08) which I had a 14.13K run with the following averages: (14.13 K, 5:36 min/km, 156 bpm, 59m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
111210K runPaddle Boarding KitsilanoThe amazing SUP trip1614K run24.1 km Run Two Paddle Boarding Trips

VO2Max and weekly mileage

My VO2Max this week in my (Wednesday, Sunday) activities were (50, 51) ml/kg/min respectively. Also my weekly mileage this week was 24.1 km run and two paddle boarding trips.

2014 Training Week 14 (04/08/2014 to 10/08/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had three run activities in this week. On Monday (04/08) I had a 10K run with the following averages: (10.01 K, 5:13 min/km, 165 bpm, 24m elevation gain). On Saturday (09/08) I had another 10K run with the following averages: (10.00 K, 4:36 min/km, 182 bpm, 36m elevation gain). Finally on Sunday (10/08) I had a Running Room 25.63 K run with the following averages: (25.63 K, 5:31 min/km, 158 bpm, 144m elevation gain). It was actually an incomplete group run  for me due to the fact that I burned out almost at the end of the run.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K run567810K runLong 26K run45.6 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Saturday, Sunday) activities were (NA, 50, 50) ml/kg/min respectively. This week I noticed something interesting. Also my weekly mileage this week was 45.6 km run.