2016 Training Summary (05/05/2016 to 11/11/2016)

Totals: 1118.5 Km Running, 33.2 Km Swimming

Running and Swimming Activity Details in Google Sheets,

Activity Schedule in Google Docs

Photo Gallery

summer-2016-training
MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 68 min08/11Easy 64 minEasy 62 minEasy 9 min12/1113/1138.5 km Run
31/1001/11Easy 18 min03/1104/11Easy 67 min06/1115.8 km Run
Steady 51 min25/10Steady 40 min27/1028/1029/1030/1018.1 km Run
Steady 60 min8 Steady runs (9K total)Steady 27 min20/10Steady 81 min22/10Steady 63 min56.8 km Run
10/1011/1012/1013/1014/10Steady 1K16/101.4 km Run
03/1004/1005/1006/1007/1008/1009/100.0 km Run
26/09Steady 16K run28/09Warm up Tempo 13K 30/0901/10Long 30K run62.0 km Run
Steady 16K runSteady 16K run21/09Warm up Tempo 13K23/09Speed run 15×400Long 20K run82.3 km Run
12/0913/0914/0915/09Long 26K run17/0918/0926.0 km Run
Long 26K 06/0907/09Speed 4×1200-400 walkSteady 16K10/0911/0955.4 km Run
29/0830/08Steady 16KEasy 5K Warm up Tempo 13K03/0904/0937.1 km Run
Long 26K23/08Easy runSpeed 400,800,1200,1600Steady 16K27/08Steady 19K74.0 km Run
Steady 11K16/0817/08Speed 4×1200-400 recovery19/08Warm up Tempo 13K21/0842.9 km Run
Easy 12KEasy 19KSteady 11K11/08Warm up Tempo 8K13/08Steady 22K (Fast)74.3 km Run
Rest WeekRest WeekRest WeekRest WeekWarm up Steady 8K06/08Easy 16K26.0 km Run
Rest WeekSUPSUP FireworksRest WeekRest WeekRest WeekRest Week2 SUP trips
Easy 13KEasy 16K (Failed Speed)20/07Easy 13KTempo 6KRest WeekRest Week54.8 km Run
Easy 16KHills Training 10×200Easy 5K Easy 6K14/0715/07Easy 16KEasy 16K70.1 km Run
Easy 3K 3K Swim  Easy 3K 300m Swim Easy 15KEasy 15K08/0709/07Easy 16K52.4 km Run3.3 km Swim
Easy 15KSpeed 4×1200-400 recoveryEasy 15K 300m SwimSpeed 4×1200-400 recovery 500m SwimEasy 15K 400m Swim02/07Easy 3K 2K Swim75.0 km Run3.2 km Swim
Tempo 6KEasy 15K 1K SwimEasy 15K 500m SwimSpeed 6×800-400 recoveryEasy 12K25/06Long 20K90.8 km Run1.5 km Swim
Easy 12K  1K Swim14/06Easy 15K 1K SwimEasy 15K 1K Swim16K run 1K SwimEasy 11K 500m Swim19/0669.8 km Run4.5 km Swim
06/0607/0608/06Easy 3K 500m Swim Easy 3KEasy 10KEasy 10KEasy 10K 500m Swim38.2 km Run1.0 km Swim
Easy Run31/05Easy Run 2K Swim Easy Run02/0603/0604/0605/068.0 km Run2.0 km Swim
23/0524/0525/05Easy Run27/052K Swim2K Swim Easy Run5.4 km Run4.0 km Swim
16/0517/051K Swim19/052K Swim21/052K Swim 50m Swim5.1 km Swim
09/052K Swim2K Swim2K Swim13/05SUPSUP6.0 km Swim2 SUP trips
02/0503/0504/05600m Swim06/0507/052K Swim2.6 km Swim

2016 Training Weeks 22-25 (15/10/2016 to 11/11/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

In the last four weeks of 2016 training, I had unorganized, naked (without watch) training. Below is the summary of my training for that period of time:

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 68 min8Easy 64 minEasy 62 minEasy 9 min121338.5 km Run
311Easy 18 min34Easy 67 min615.8 km Run
Steady 51 min25Steady 40 min2728293018.1 km Run
Steady 60 min8 Steady runs (9K total)Steady 27 min20Steady 81 min22Steady 63 min56.8 km Run
1011121314Steady 1K161.4 km Run

2016 Training Week 21 (26/09/2016 to 02/10/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run activities in this week. On Tuesday (27/09) I had a 16K steady run with the following averages: (16.01 K, 4:39 min/km, 160 bpm, 2m elevation gain). On Thursday (29/09) I had a warm up run with the following averages: (3.01 K, 4:29 min/km, 162 bpm, 0m elevation gain) and a 13K tempo run with the following averages: (13.00 K, 4:12 min/km, 179 bpm, 0m elevation gain). On Sunday (02/10) I had a 30K long run with the following averages: (30.01 K, 4:47 min/km, 156 bpm, 1m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
26Steady 16K run28Warm up Tempo 13K 301Long 30K run62.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Thursday, Sunday) activities were (58, 58, 59) ml/kg/min respectively. Also my weekly mileage this week was 62.0 km run.

About individual runs

On Sunday (02/10): After 30k long runs always use your HT, I got that lesson since last year!!!

2016 Training Weeks 19-20 (12/09/2016 to 25/09/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of activities

First, let’s review my activities during these two weeks. I had 6 run activities in this period of time. On Friday (16/09) I had a 26K long run with the following averages: (26.01 K, 4:52 min/km, 158 bpm, 61m elevation gain). On Monday (19/09) I had a 16K steady run with the following averages: (16.01 K, 4:44 min/km, N/A bpm, 17m elevation gain). On Tuesday (20/09) I had a 16K steady run with the following averages: (16.01 K, 4:43 min/km, 162 bpm, 99m elevation gain). On Thursday (22/09) I had a warm up run with the following averages: (3.09 K, 4:40 min/km, 161 bpm, 9m elevation gain) and a 13K tempo run with the following averages: (13.00 K, 4:13 min/km, 184 bpm, 33m elevation gain). On Saturday (24/09) I had a speed run 15×400 with the following averages: (14.17 K, 5:03 min/km, 155 bpm, 13m elevation gain). On Sunday (25/09) I had a 20K long run with the following averages: (20.01 K, 5:15 min/km, 142 bpm, 50m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Steady 16K runSteady 16K run21Warm up Tempo 13K23Speed run 15×400Long 20K run82.3 km Run
12131415Long 26K run171826.0 km Run

VO2Max and weekly mileage

My VO2Max these two week in my (16/09, 19/09, 20/09, 22/09. 24/09. 25/09) activities were (57, N/A, 58, 57, 57, 57) ml/kg/min respectively. Also my weekly mileage in the first week was 26.0 km run and in the second week was 82.3 km run.

About individual runs

On Friday (16/09): VO2Max 57, water 300ml after 15,20 , 11-13 mafsale rast , 13 be bad left knee, 23 be bad ostokhane birooni right leg, First increase speed by heart rate , then adjust pace again by speed not heart rate (HR is too fast) after 25 maybe hit the wall, idea is the same like having rest after two weeks in past , maybe I should run slightly slower or with lower mileage or whatever, but in general one week rest is not something serious,

On Monday (19/09): Forgot to have my HR monitor because I washed my arm baned separately … My guess was true and the reason of my back ache was my shoes ,my first run with my new saucony iso shoes. I just wanted to do the steady run no matter what and fortunately I was able to make it . Successfully adjusting my pace right on 4:44 min/km as I wanted.

On Tuesday (20/09): VO2Max 58, Pain in my left knee in 16km, today was the first day I was feeling maybe Im just 6 months away from my goal Wanted to go for speed but my back was still not 100% good for speed run. Thinking about what is the best way to make my goal or maybe modify my plan, maybe I need to read more the fast road racing book to be able to change the plan.

On Thursday (22/09): VO2Max 57, Talked to a coach and helped me alot with my questions: 1-continue the plan and switch to 38 instead of 40: it’s ok to jump to the new plan without finishing the old plan and 2-actually it’s not mandatory to go for a race after each training cycle, you might need to go for a race a few weeks before your actuall marathon race as a check up point 3-how to continue the long runs, should I start it from the begining of the new training plan or I can continue with the long runs that I am training with it right now: it’s ok to continue with your current long runs as far as they are oscilating 4- How much should I worry about training for full while my training plan is just 10K: as far as you have the long weekly runs (2+ hours runs) you shouldn’t be worried about it cause training elements of both are the same, I am partially agreed with that cause I know and I’ve read that training elements of both my current 10K training plan and for example Hanson’s marathon training plan are literally the same (mine is a bit tougher cause the steady and long runs have more rigorous pace compared to Hanson’s plan) , but I am not agreed with that in the sense that once you are training with eaither of those training plans, you would able to complete the marathon with the tempo pace in your training plan. 5- I also asked how often should I rest during my training where I lost the answer during our conversation and anyways it’s not my concern right now. It was awesome to see elite runners today.

On Saturday (24/09): Couldn’t continue after 7 period, should increase recovery time in each period.

On Sunday (25/09): I was considering to have it with the easiest possible pace just to do it instead of having a rest and what I had in my mind was 5:30min/km for the pace , but when I started the run I really couldn’t do it with avg. pace slower than 5:15min/km, that was like walking for me and I didn’t force myself to run slower than that.

 

2016 Training Week 18 (05/09/2016 to 11/09/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run activities in this week. On Monday (05/09) I had a 26K long run with the following averages: (26.01 K, 5:11 min/km, 155 bpm, 44m elevation gain). On Thursday (08/09) I had a speed run 4×1200 with the following averages: (13.40 K, 5:38 min/km, 154 bpm, 52m elevation gain). On Friday (09/09) I had a 16K steady run with the following averages: (16.00 K, 4:45 min/km, 158 bpm, 39m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Long 26K 67Speed 4×1200-400 walkSteady 16K101155.4 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Thursday, Friday) activities were (56, 55, 56) ml/kg/min respectively. Also my weekly mileage this week was 55.4 km run.

About individual runs

On Thursday (08/09): It was an ok run, fast intervals , Average speed of intervals: 3:41 min/km.

2016 Training Week 17 (29/08/2016 to 04/09/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run activities in this week. On Wednesday (31/08) I had a 16K steady run with the following averages: (16.20 K, 4:58 min/km, 161 bpm, 89m elevation gain). On Thursday (01/09) I had a 5K easy run with the following averages: (4.92 K, 4:56 min/km, 140 bpm, 31m elevation gain). On Friday (02/09) I had a warm up run with the following averages: (3.01 K, 4:45 min/km, 150 bpm, 4m elevation gain) and a 13K tempo run with the following averages: (13.01 K, 4:21 min/km, 171 bpm, 5m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
2930Steady 16KEasy 5K Warm up Tempo 13K3437.1 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Wednesday, Thursday, Friday) activities were (51, 51, 55) ml/kg/min respectively. Also my weekly mileage this week was 37.1 km run.

2016 Training Week 16 (22/08/2016 to 28/08/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run activities in this week.  On Monday (22/08) I had a 26K long run with the following averages: (26.01 K, 5:11 min/km, 163 bpm, 101m elevation gain). On Wednesday (24/08) I had a 4K easy run with the following averages: (3.91 K, 5:07 min/km, 152 bpm, 27m elevation gain). On Thursday (25/08) I had a speed run 400,800,1200,1600 with the following averages: (9.10 K, 5:29 min/km, 156 bpm, 35m elevation gain). On Friday (26/08) I had a 16K steady run with the following averages: (16.01 K, 4:52 min/km, 161 bpm, 81m elevation gain). On Sunday (28/08) I had a 19K steady run with the following averages: (19.01 K, 5:06 min/km, 159 bpm, 94m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Long 26K23Easy runSpeed 400,800,1200,1600Steady 16K27Steady 19K74.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Thursday, Friday, Sunday) activities were (50, 50, 50, 51, 51) ml/kg/min respectively. Also my weekly mileage this week was 74.0 km run.

2016 Training Week 15 (15/08/2016 to 21/08/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run activities in this week.  On Monday (15/08) I had an 11K steady run with the following averages: (11.09 K, 4:55 min/km, 157 bpm, 89m elevation gain). On Thursday (18/08) I had a speed run 4×1200 with the following averages: (15.82 K, 5:10 min/km, 154 bpm, 92m elevation gain). On Saturday (20/08) I had a warm up run with the following averages: (3.00 K, 5:17 min/km, 157 bpm, 46m elevation gain) and a 13K tempo run with the following averages: (13.01 K, 4:26 min/km, 187 bpm, 16m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Steady 11K1617Speed 4×1200-400 recovery19Warm up Tempo 13K2142.9 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Thursday, Saturday) activities were (49, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 42.9 km run.

About individual runs

On Monday (15/08): What is my steady pace? it’s faster than 4:58 and slower than 4:45. I should ask about steady pace in terms of my heart rate zones. your weight is the key factor that you are able to happily have steady run around 4:45-4:50 , keep it low and be super careful about your callories. Typically someone with your weight and your weekly mileage needs 2400-3000 calories a day but for you I know 2000 is really good enough, you might gain weight for anything more than that. After the intense acyivity of yesterday 22k run with training effect 4.8 , I had about 2800 callories (it included sugar cause my blood pressure dropped although there is absolutely no sugar in my daily diet but it was a must yesterday) and now I blame myself for the extra 800 calories cause I feel it was too much. instead today I try to have just about 1000 callories by having a lot of vegetable to make sure I wont gain weight. I know how hard it is to drop weight while you are training and also impact of your weight on your speed and I dont want to get into that trouble.

On Thursday (18/08): Avg interval pace 3:49 min/km and it was the right pace for today could be a bit faster but as a lesson from past, I try not to increase my speed for speed workouts and instead try to make them harder using Hanson’s advanced speed workouts.

2016 Training Week 14 (08/08/2016 to 14/08/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run activities in this week.  On Monday (08/08) I had a 12K easy run with the following averages: (12.10 K, 5:35 min/km, 146 bpm, 88m elevation gain). On Tuesday (09/08) I had a 19K easy run with the following averages: (19.16 K, 5:16 min/km, 153 bpm, 91m elevation gain). On Wednesday (10/08) I had an 11K steady run with the following averages: (11.11 K, 5:06 min/km, 164 bpm, 95m elevation gain). On Friday (12/08) I had a warm up run with the following averages: (2.00 K, 5:06 min/km, 151 bpm, 6m elevation gain) and an 8K tempo run with the following averages: (8.01 K, 4:30 min/km, 188 bpm, 17m elevation gain). On Sunday (14/08) I had a 22K steady run (fast) with the following averages: (22.01 K, 4:52 min/km, 165 bpm, 93m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 12KEasy 19KSteady 11K11Warm up Tempo 8K13Steady 22K (Fast)74.3 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Friday, Sunday) activities were (50, 50, 49, 49, 49) ml/kg/min respectively. Also my weekly mileage this week was 74.3 km run.

About individual runs

On Monday (08/08): Still having backache like yesterday in the sense that I couldn’t run fast. I try to have an appropriate weekly mileage this week and make myself ready to jump into 10K sub 40 training from next week. that’s a 12 week plan but I would start it from the middle, not sure about the details yet but there are three very positive points this time compared to 8 weeks ago that I started my training. First I have a clear training plan (John Stanton 10K sub 40 training plan), second my weight is ideal, it was almost impossible to drop weight while training or to improve with inappropriate weight. The third one is being physically much more fit compared to last time and being ready to attack sub 40. My general plan Is first to achieve sub 40 in less than 8 weeks (thats why I had two weeks rest) then a short rest and attack 10K 38 min with the same training plan In 12 weeks (thats a taugh part) again a rest and finally attack sub three hour marathon with a half marathon race In between as a check point. (38,1:25:00,3:00:00) for (10k, half, full) are In the same curve.I decided to have a 12k today and instead go for a 19K run tomorrow cause I didnt go for 16+K runs in the new set of my trainings since 8 weeks ago.

2016 Training Week 13 (01/08/2016 to 07/08/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

About my rest time

I decided to take a rest so from 23/07/2016 to 04/08/2016 I had rest and I didn’t have any trainings except 2 SUP trips during that period of time. On Tuesday (26/07) I had a SUP trip (The inflatable paddle board didn’t work properly). On Wednesday (27/07) I had a SUP trip for the second night of 2016 Vancouver fireworks.

Summary of this week’s activities

First, let’s review my activities during this week. I had 2 run activities in this week.  On Friday (05/08) I had a warm up run with the following averages: (2.06 K, 4:51 min/km, 138 bpm, 7m elevation gain) and an 8K steady run with the following averages: (8.01 K, 5:02 min/km, 163 bpm, 11m elevation gain). On Sunday (07/08) I had a 16K easy run with the following averages: (16.00 K, 5:41 min/km, 159 bpm, 94m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Rest WeekRest WeekRest WeekRest WeekWarm up Steady 8K6Easy 16K26.0 km Run
Rest WeekSUPSUP FireworksRest WeekRest WeekRest WeekRest Week2 SUP trips

VO2Max and weekly mileage

My VO2Max this week in my (Friday, Sunday) activities were (50, 50) ml/kg/min respectively. Also my weekly mileage this week was 26.0 km run.

About individual runs

On Friday (05/08): Pain in my left knee after 7km , very intense at the end of 8 km. possible reason is dropping weight and weaker muscles or running too fast after two weeks off.

On Sunday (07/08): I had backache in a way that I couldn’t have a steady 4:58 run. I also had pain in the lower right side of my stomach (the very low part) that I decided to stop running at 8K , but later I decided to slow down the pace and complete the 16K run which worked. The other issue is about the pain in my knee last time. I wasn’t sure if it’s because of dropping weight or because of running fast, while I didn’t have any knee issue this time it’s likely that it was just because of inadjusted running pace. It’s good to have it for my records as a possible cause of knee injury.

2016 Training Week 12 (18/07/2016 to 24/07/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

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 (18/07) I had a 13K easy run with the following averages: (13.52 K, 5:09 min/km, 160 bpm, 90m elevation gain). On Tuesday (19/07) I had a 16K easy run (failed speed workout) with the following averages: (16.21 K, 5:59 min/km, 143 bpm, 76m elevation gain). On Thursday (21/07) I had a 13K easy run with the following averages: (13.03 K, 5:05 min/km, 150 bpm, 91m elevation gain). On Friday (22/07) I had a 12K run (tempo 6K) with the following averages: (12.06 K, 4:45 min/km, 168 bpm, 92m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 13KEasy 16K (Failed Speed)20Easy 13KTempo 6KRest WeekRest Week54.8 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Thursday, Friday) activities were (50, 49, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 54.8 km run.

2016 Training Week 11 (11/07/2016 to 17/07/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 6 run activities in this week.  On Monday (11/07) I had a 16K easy run with the following averages: (16.01 K, 5:13 min/km, 157 bpm, 94m elevation gain). On Tuesday (12/07) I had a hills training 10×200 with the following averages: (10.13 K, 6:22 min/km, 149 bpm, 215m elevation gain). On Wednesday (13/07) I had a 5K  easy run with the following averages: (5.26 K, 5:27 min/km, 147 bpm, 47m elevation gain) and a 6K easy run with the following averages: (6.15 K, 5:43 min/km, 139 bpm, 69m elevation gain). On Saturday (16/07) I had a 16K easy run with the following averages: (16.55 K, 5:11 min/km, 168 bpm, 96m elevation gain). On Sunday (17/07) I had a 16K easy run with the following averages: (16.04 K, 5:14 min/km, 163 bpm, 98m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 16KHills Training 10×200Easy 5K Easy 6K1415Easy 16KEasy 16K70.1 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Saturday, Sunday) activities were (51, 50, 50, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 70.1 km run.

2016 Training Week 10 (04/07/2016 to 10/07/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run and 2 swim activities in this week. On Monday (04/07) I had a 3K easy run with the following averages: (3.01 K, 5:27 min/km, 146 bpm, 28m elevation gain) together with a 3K swim with average pace 2:19 min/100m. On Tuesday (05/07) I had a 3K easy run with the following averages: (3.01 K, 5:55 min/km, 136 bpm, 27m elevation gain) together with a 300m swim with average pace 2:12 min/100m. On Wednesday (06/07) I had a 15K easy run with the following averages: (15.01 K, 5:20 min/km, 154 bpm, 39m elevation gain). On Thursday (07/07) I had a 15K easy run with the following averages: (15.41 K, 5:34 min/km, 148 bpm, 107m elevation gain). On Sunday (10/07) I had a 16K easy run with the following averages: (16.00 K, 5:04 min/km, 163 bpm, 89m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 3K 3K Swim  Easy 3K 300m Swim Easy 15KEasy 15K89Easy 16K52.4 km Run3.3 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Thursday, Sunday) activities were (51, 51, 51, 51, 51) ml/kg/min respectively. Also my weekly mileage this week was 52.4 km run and 3.3 km swim.

About individual activities

Monday run activity (04/07): It was an OK short run, I knew that I would able to run today, but it was hard to believe cause my little toe was extremely painful yesterday. I thought maybe it’s a good time to go for a long distance swim today, cause it wouldn’t affect my run and I am extremely happy to have a 3K long swim after awhile.

2016 Training Week 9 (27/06/2016 to 03/07/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 6 run and 4 swim activities in this week. On Monday (27/06) I had a 15K easy run with the following averages: (15.16 K, 5:59 min/km, 133 bpm, 38m elevation gain). On Tuesday (28/06) I had a speed run 4×1200 with the following averages: (13.57 K, 5:42 min/km, 143 bpm, 45m elevation gain). On Wednesday (29/06) I had 15K easy run with the following averages: (15.23 K,  5:18 min/km, 153 bpm, 40m elevation gain) and a 300m swim with average pace 2:04 min/100m. On Thursday (30/06) I had a speed run 4×1200 with the following averages: (13.40 K, 5:40 min/km, 157 bpm, 44m elevation gain) and a 500m swim with average pace min/100m. On Friday (01/07) I had 15K easy run with the following averages: (15.02 K, 5:58 min/km, 144 bpm, 36m elevation gain) and a 400m swim with average pace 2:13 min/100m. On Sunday (03/07) I had 3K easy run with the following averages: (2.69 K, 10:54 min/km,  91 bpm, 30m elevation gain) and a 2K swim with average pace 2:23 min/100m.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 15KSpeed 4×1200-400 recoveryEasy 15K 300m SwimSpeed 4×1200-400 recovery 500m SwimEasy 15K 400m Swim2Easy 3K 2K Swim75.0 km Run3.2 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Thursday, Friday, Sunday) activities were (51, 51, 51, 51, 51, N/A) ml/kg/min respectively. Also my weekly mileage this week was 75.0 km run and 3.2 km swim.

About individual runs

On Monday (27/06): backpack through the entire run. 10 min Hot tub, 10 min Sauna. I was trying to have this run with the easiest possible pace in order to have enough energy to do the Tempo/Speed workouts of this week while keeping my weekly mileage. I have to be careful about dehydration by having enough water during the day (3-4 liters a day) and I also need to monitor my sleep and nutrition.

On Tuesday (28/06): 10 min Hot tub 5 min Sauna, Stretch later after run (in the pool, I should do it earlier). In the first interval, I was confused with the data screen of the workout in my watch (it wasn’t the same with what I had in my last speed workout), so I thought the watch doesn’t work properly and I just decided to complete a 12K easy run, after the first interval when the watch told me it’s recovery time I found that this is the way that it works, so technically it was a 3.5×1200 cause I had an easy run in the second part of the first interval. Again I was sleeping too much last not cause my body really needed that and when I scaled myself this morning I noticed that I gained weight 1-2 kg (I can’t exactly say how much did I gain weight cause there is a 1kg difference between my upper and lower weight). I was also surprised why I didn’t realize that before specially during my SOS workouts past couple of days. The reason was not clear to me and I was still thinking about it till I found it when I was in the way back home. Usually the imbalanced sleep/nutrition is the very first symptom of increasing intensity of workouts. In past, I was experiencing that immediately after I was increasing my weekly mileage and I was expecting that to happen 12 days ago as I mentioned this in the comment of this activity https://connect.garmin.com/modern/activity/1214504547 . Usually when you experience overeating, you would gain weight. Apparently my body was feeling OK with the 90km weekly mileage but as soon as I added the SOS workouts to my weekly plan, the reaction of my body was oversleeping and overeating. Now I feel better when I know the reason of my imbalanced sleep/weight, I know that it’s temporarily and it would be back to normal in 7-10 days, but as a result of professional training, I try to lose weight mainly by not eating high calory foods until I feel that my body is adapted to the situaion.

Wednesday run activity (29/06): 2Kg backpack through the entire run. 10 min Hot tub 5 min Sauna. I immediately changed my diet by cutting off fat and sugar (even from my coffee and tea) and I’m gradually trying to change my diet to high protein-low calory foods to drop a couple of pounds. Im trying to drop 3.5Kg from what I scaled myself yesterday within 2-3 weeks. That’s what I was training with it last year. Fortunately my body would drop weight as easy as it gain it but it’s more difficult to do it without losing your strength while you are training. Finally my middle toe’s nail (left foot) was as lose as I took it out completely, now I feel more comfortable.

Wednesday swim activity (29/06): At the beginning of my marathon training, I added a 1km of daily swim to my schedule cause I thought 20 min of swimming won’t impact my daily training. Later I found in practice that it’s too much so I decreased it to 500m swim with a slower pace and then I finally decided to cut it off. Now again I’m trying to resume my swimming and at this point I feel that I’m OK with 200m-300m lap swimming per day or at least a few days a week. Past few days when I was in the pool just for pool exercises and not for swimming , gradually I started to feel strange with swimming and after awhile I was so reluctant to go for swim which is very bad, as a triathlete I really need to be comfortable with swimming all the time. I guess I need to clarify about the reasons of my daily swim here. I have three reasons for my daily swim based on it’s priority which are as following: the first one is for it’s advantage for my muscles both because it release stress from my muscles and also it activate my upper body muscles which are both awesome. The second reason is because it makes me happy for the rest of the day , even if it’s as short as a 300m lap swimming. Finally because it also prepare me for ironman triathlon race but that’s something that I never want to think about it at this moment. Preparing for a sub 3 hour marathon takes such a focus and mentality from me that I really dont want to (and I also can’t) think about anything else such as a traithlon race. The reminder for my daily swim is, it should be slow.I dont know why whenever I get into water I want to swim fast which usually won’t last more than a few minutes.

Thursday run activity (30/06): 10 min Hot tub, 5 min Sauna, Stretch after swim and Sauna (again I forgot to stretch right after the run) It was a very tough activity in a hot and sunny day along the busy sea wall. I experienced a new Max HR in the new set of my training which was 196 bpm. and it totally explains how hard was the workout today, I was totally wet after the run. In general it was a good speed run but at this point, I am not going to have more than two Speed (SOS) workouts per week cause I actually can not do it. Usually it’s recommended to slow down the pace in hot days or basically just train early in the morning during summer but I was busy this morning and I couldn’t do it in the morning so I had to run in the afternoon. Fortunately tomorrow is a holiday (it’s Canada day and congratulations to everyone:) ) and I can resume my regular morning training from tomorrow.

Thursday swim activity (30/06): Breathing every other cycle in an easy paced swim. Length lane was closed so I had to swim along the width. I don’t know why width swimming is much faster than length swimming. My ave. pace today was 1:50 min/100m and I am sure if it was a length swim it would be something around 2:10-2:15 min/100m

Friday run activity (01/07): 2Kg backpack through the entire run. My both knees are improving, first my right knee then the left one.

Friday swim activity (01/07): Breathing every other cycle. It was such a nice day that I got creative and find a theory to explain why I burned out from swimming in my daily schedule and what’s the right amount of swimming for my training plan, it’s all about the 10% rule. So far and before the new level of my training, the highest level of weekly workout that my body used to it was 8 hours weekly workout.Therefore based on the 10% rule, whenever I wanted to increase that level of training, I shouldn’t increase it more than 10% of 8 hours (8 hours and 48 min) and in a safe training plan, I should stay on 8 hours weekly workout at least for 4 weeks. 10% of 8hours weekly workout is equals to 48 min and with my regular swimming pace which is 2:10 min/100m , it is equals to 2.2Km weekly swim. So in a safe training plan I should add swimming to my weekly plan after week 4 and with a 360m (2.2km/6) daily swim. When I look at my excel analyze file, I can see that I burned out from swimming on July 22nd which is in week 2 of my training when the ratio of my swimming over my running was over 20% for a week. That totally make sense cause first I shouldn’t add swimming to my plan from week one and second my weekly swim shouldn’t be over than 10% of my weekly run where in my case it was 20%. Based on the above calculations, a 2.2Km weekly swim (360m daily swim) is safe for my training plan, and therefore I created a new colum in my excel analyze file for the ratio of my weekly swim over my weekly run and in future it shouldn’t be over 10%. I really got excited with the new discovery that I had today, good job!

On Sunday (03/07): It was an easy run/walk cause since last night I cannot even walk properly due to taking out the corn of my little toe (left leg). Awhile ago I had a blister in my little toe, I drained it in order to be able to run and it grow up larger the day after and I again drained it. Usually in that situation a corn will grow up in the position of that blister and it would remain there untill you take it out from the root (I have previously experienced this and I knew I can clean the surface of the corn which would make me ready to run but again after awhile I would have the same problem and apparently in the background the corn would get deeper but I’m not sure about the latter one) Having that in my mind, I decided to take out the corn from the root and since it was a bit deep, I cannot walk properly since last night. In my previous experience where the corn was deeper, I was able to run 36 hours after taking the corn out. I had an easy 3K run/walk ( I was running till I found that it’s absolutely impossible to run so I walked the rest of it) just to have an active (running) day and then in order to keep the weekly hours of my training, I had a 2K swim afterwards. I also had 14500 steps during the day which was a good step to make myself ready for my next run sooner. In general it was a very positive day which mentally prepared me that no matter what, I’ll continue my training and swimming is the best cross training for runners and triathletes.

2016 Training Week 8 (20/06/2016 to 26/06/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 6 run and 2 swim activities in this week. On Monday (20/06) I had a 13K run (tempo 6K) with the following averages: (13.00 K, 5:07 min/km, 153 bpm, 29m elevation gain). On Tuesday (21/06) I had a 15K easy run with the following averages: (15.40 K, 5:13 min/km, 153 bpm, 36m elevation gain) and a 1K swim with average pace 2:09 min/100m. On Wednesday (22/06) I had a 15K easy run with the following averages: (15.13 K, 5:15 min/km,  151 bpm, 36m elevation gain) and a 500m swim with average pace 2:19 min/100m. On Thursday (23/06) I had a speed run 6×800 with the following averages: (15.20 K, 5:31 min/km, 148 bpm, 41m elevation gain). On Friday (24/06) I had a 12K easy run with the following averages: (12.14 K, 5:37 min/km, 142 bpm, 37m elevation gain). On Sunday (26/06) I had a 20K long run with the following averages: (20.01 K, 5:10 min/km, 156 bpm, 62m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Tempo 6KEasy 15K 1K SwimEasy 15K 500m SwimSpeed 6×800-400 recoveryEasy 12K25Long 20K90.8 km Run1.5 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Thursday, Friday, Sunday) activities were (50, 50, 51, 51, 51, 51) ml/kg/min respectively. Also my weekly total this week was 90.8 km run and 1.5 km swim.

About individual runs

On Monday (20/06): Finally I shifted my training time to early morning. I decided to have a tempo run today and like always with 3.5K warm up and cool down each. I didn’t have a good idea about my pace for the tempo run at this level of my training so I just started to run and the only thing that I did was increasing my cadence. After 2K I looked at my watch and I noticed that ave. pace is 4:33 min/km so I decided to have the entire 10K tempo run around that pace. I successfully completed a 6K tempo run with that pace and after that I decided to finish the tempo run cause I was tired. This workout gave me a better idea about the appropriate pace I should train with right now. When I look at my Lap Ave. Cadence I can see that it’s (187,190,188) spm which is much higher than 180 spm.Unfortunately I forgot to add Ave. Lap Cadence to data screen of my watch and therefore I couldn’t keep it around 180 spm , hopefully next time. The final issue is my swim after the run. It’s almost impossible to train properly for the SOS workouts when you have a backpack with yourself and therefore I couldn’t have my swim after this run, I have to find a solution for this problem.

Tuesday run activity (21/06): 2Kg backpack through the entire run. The major improvement in this workout was improving my ave. running cadence to 178 spm which is pretty good. Also my heart is performing much better, Ave HR 153 bpm for ave. pace 5:13 min/km plus carrying a backpack.

Tuesday swim activity (21/06): Transition time: 17 min. 5 min pool stretching exercise , 10 min Hot tub, 5 min Sauna. When I swim after my training, my happiness is in a totally different level compared to the time that I can’t swim after my run.

Wednesday swim activity (22/06): Transition time: 23 min. Today for the first, I changed my swim breathing to every cycle instead of every other cycle and I significantly slow down my pace. The idea is I wanted to go for a speed run today but I wasn’t 100% sure this is the right time for this SOS workout after the tempo run the other day and I didn’t feel that it’s the right time neither. I was thinking if I slow down my swim, then it would be easier for my heart to do the speed workout tomorrow. 5min pool stretching exercise, 10 min Hot tub, 5 min Sauna.

On Thursday (23/06): In the first two speed intervals plus in the second Km of the cool down run, my heart was not comfortable with the run and it was hurting a bit (not sure if it was my heart, it was right under left side of my chess and the area around it). I see two possible reasons for that, one is because it was the first speed run of the season and my heart was not adapted to the situation and the evidence for that is because I didn’t have that problem in the next four intervals. The other reason is becuase of the intensity of my trainings. Past 7 days I was training 87 km run plus 4km swim where two of the runs were Tempo/Speed and three of the swims were relatively fast, as a result my body needed to sleep a lot last night for the recovery of my trainings. I have already made an adjustment in my training yesterday by slowing down my swimming pace and the immediate second adjustment is to temporarily stop swimming and also slow down the easy runs in a way that my weekly ave. pace and weekly ave. HR would decrease a bit. I would still go to pool everyday right after my run just for pool stretching and also using the Hot tub and Sauna which would be very useful for releasing the stress from my muscles and also making me very fresh for the rest of the day, but I wont swim to see how things would happen in future. As soon as things were settled down, I might gradually resume swimming too. Today: 10 min Hot tub, 5 min Sauna. I also want to mention that I planned to complete the speed run with the ave. pace 4:00 min/km that I succeefully did it. (Check out the update in the comment of next activity)

On Friday (24/06): 2Kg backpack through the entire run. 10 min Hot tub 5 min Sauna. Now I can say that possibly the pain in the left side of my chess is just a muscle pain and it’s not about my heart cause I had the same pain sometimes during the day in the right side of my chess. I also double checked my heart rate during my speed run in my recent workout compared to the last time I had speed run with the same speed and I actually found that my heart works better this time compared to the last time. This time my Max/Ave heart rate during the intervals was (179,178,181,181,184,186) bpm and (172,172,171,172,176,176) bpm respectively and the last time I had a “4×1200-400 recovery” speed run on Oct. 7th 2015 here: https://connect.garmin.com/modern/activity/1151438278 my Max/Ave heart rate was (187,188,187,189) bpm and (181,181,179,181)bpm respectively, to be fair and complete in the comparisson my Ave. pace in the intervals this time vs last time is (4:01,4:04,4:02,4:03,3:51,4:00) min/km vs (3:54,3:52,3:55,3:55) min/km. Anyways I made an adjustment in my training plan and that looks to me pretty positive and I guess it was necessary.

On Sunday (26/06): 25 min Hot tub, 10 min Sauna (Later in the afternoon)

2016 Training Week 7 (13/06/2016 to 19/06/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run and 5 swim activities in this week. On Monday (13/06) I had a 12K easy run with the following averages: (12.10 K, 5:30 min/km, 158 bpm, 60m elevation gain) and a 1K swim with average pace 2:09 min/100m. On Wednesday (15/06) I had a 15K easy run with the following averages: (15.21 K, 5:14 min/km, 162 bpm, 39m elevation gain) and a 1K swim with average pace 2:12 min/100m. On Thursday (16/06) I had a 15K easy run with the following averages: (15.01 K, 5:07 min/km, 160 bpm, 34m elevation gain) and a 1K swim with average pace 2:11 min/100m. On Friday (17/06) I had a 16K run with the following averages: (16.27 K, 4:58 min/km, 169 bpm, 49m elevation gain) and a 1K swim with average pace 2:18 min/100m. On Saturday (18/06) I had an 11K easy run with the following averages: (11.23 K, 5:12 min/km, 157 bpm, 34m elevation gain) and a 500m swim with average pace 2:11 min/100m.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 12K  1K Swim14Easy 15K 1K SwimEasy 15K 1K Swim16K run 1K SwimEasy 11K 500m Swim1969.8 km Run4.5 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Thursday, Friday, Saturday) activities were (48, 48, 49, 49, 49) ml/kg/min respectively. Also my weekly total this week was 69.8 km run plus 4.5 km swim.

About individual activities

Monday run activity (13/06): 2Kg backpack through the entire run.

Monday swim activity (13/06): Transition time: 11 min. I was pretty comfortable in my breathing (for swimming) after the long run and like always I was breathing in the entire swim every other cycle. I had a good improvement in my swimming technique (I’ll explain it later with a youtube video here) For a few days I was struggling in running and swimming at the same time cause some of my muscles are not active in one sport which is active in the other and it would take awhile to activate all necessary muscles. It seems that I’m almost comfortable now. In the swimming part I was mainly using my hands rather than my legs so the running part didn’t affect the swimming part that much and when I look at my overal pace it certify it as well (ave pace 2:09 min/100m almost the same as my general ave pace for swimming) I am still struggling with my lower backache but it’s getting much better by the exercises that I do in the pool and at home with my gym ball. In general I’m trying to approach 80 km weekly mileage by adjusting my pace (running with whatever pace that I feel comfortable with it) and then I’ll add the speed/hills workouts to improve my strength and speed.

Wednesday run activity (15/06): 2Kg backpack through the entire run. The very first symptom of increasing my weekly mileage is overeating, that’s the way my body reacts to it and I am aware of it. Past two days I was hungry all the time and I was eating as much as I could. Apparently things are back to normal today.

Wednesday swim activity (15/06): Transition time: 15 min. The water was warm (like indoor pool) and it was awesome to swim in an open pool when one side is stanley park and the other side is ocean. However, it was windy and cold outside and I had to immediately get out of pool when my swimming was done. The swimmers in the fast lane of second beach pool are very fast. I prefer to swim here when it’s very warm and I don’t want to exercise after my swimming in the pool or use the whirling pool.

Thursday run activity (16/06): Blister in my left little toe. 2Kg backpack through the entire run.

Thursday swim activity (16/06): Transition time: 19min

Friday run activity (17/06): 2Kg backpack through the entire run like always. I was feeling my left shoe is very tight for me because of the blister in my little toe (I drained the blister yesterday but it grow up in the same position, this time much larger). My thighs are still pretty heavy and I am not sure about the reason. Finally I reached the 80 km weekly mileage. I’ve heard from multiple resources that 6 months of training with 80 km weekly mileage included lots of hills/speed workouts is required for a sub three hour marathon. Gradually I’ll add the speed/hills workout to my plan but I still do not have a week by week plan for my training. I have to contact my connections to have a better idea about it.

Friday swim activity (17/06): Transition time: 16min. After the hard running workout today, my legs where as tired in swimming as I even couldn’t push the wall after each length and I was just using my hands.

Saturday run activity (18/06): 2Kg backpack through the entire run. Blister in the middle finger of my left foot.

Saturday swim activity (18/06): Transition time: 17min

2016 Training Week 6 (06/06/2016 to 12/06/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run and 2 swim activities in this week. On Thursday (09/06) I had a 3K easy run with the following averages: (3.00 K,  5:24 min/km, N/A bpm, 28m elevation gain), a 500m swim with average pace 2:08 min/100m and another 3K easy run with the following averages: (3.54 K, 5:20 min/km, 161 bpm, 32m elevation gain). On Friday (10/06) I had a 10K easy run with the following averages: (10.64 K, 5:07 min/km, 166 bpm, 98m elevation gain). On Saturday (11/06) I had a 10K easy run with the following averages: (10.50 K, 5:30 min/km, 160 bpm, 91m elevation gain). On Sunday (12/06) I had a 10K easy run with the following averages: (10.51 K, 5:41 min/km, 151 bpm, 99m elevation gain) and a 500m swim with average pace 2:05 min/100m.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
678Easy 3K 500m Swim Easy 3KEasy 10KEasy 10KEasy 10K 500m Swim38.2 km Run1.0 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Thursday, Friday, Saturday, Sunday) activities were (49, 49, 48, 48) ml/kg/min respectively. Also my weekly total this week was 38.2 km run plus 1.0 km swim.

2016 Training Weeks 3-5 (16/05/2016 to 05/06/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of activities

First, let’s review my activities during these three weeks. I had 7 swim and 5 run activities in this period of time. On Wednesday (18/05) I had a 1K swim with average pace 2:15 min/100m. On Friday (20/05) I had a 2K swim with average pace 2:16 min/100m. On Sunday (22/05) I had a 2K swim with average pace 2:12 min/100m plus a fast 50m swim with average pace 1:31 min/100m. On Thursday (26/05) I had a 2K easy run with the following averages (2.45K, 5:23 min/km). On Saturday (28/05) I had a 2K swim with average pace 2:09 min/100m. On Sunday (29/05) I had a 2K swim with average pace 2:11 min/100m and a 3K easy run with the following averages: (3.03 K, 6:03 min/km). On Monday (30/05) I had a 2K easy run with the following averages: (2.60 K, 5:56 min/km). On Wednesday (01/06) I had a 2K easy run with the following averages: (2.55 K , 5:22 min/km), a 2K swim with average pace 2:11 min/100m and a 3K easy run with the following averages: (2.92 K, 5:15 min/km). My weekly total in week 3 was 5.1 km swim, in week 4 was 4.0 km swim plus 5.4 km run and in week 5 was 2.0 km swim plus 8.0 km run.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy Run31Easy Run 2K Swim Easy Run23458.0 km Run2.0 km Swim
232425Easy Run272K Swim2K Swim Easy Run5.4 km Run4.0 km Swim
16171K Swim192K Swim212K Swim 50m Swim5.1 km Swim

About individual activities

On Wednesday (01/06): Transition time: 17 min, a bit uncomfortable in my breathing in the run after my swimming. Should definitely monitor my heart rate in all possible activities in future and have a plan to adjust it (usually keeping it around 150 bpm unless it’s an intense activity)

2016 Training Weeks 1-2 (02/05/2016 to 15/05/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of activities

First, let’s review my activities during these two week. I had 5 swim and 2 paddle boarding activities in this period of time. On Thursday (05/05) I had a 600m swim with average pace 2:10 min/100m. On Sunday (08/05) I had a 2K swim with average pace 2:15 min/100m. On Tuesday (10/05) I had a 2K swim with average pace 2:12 min/100m. On Wednesday (11/05) I had a 2K swim with average pace 2:09 min/100m. On Thursday (12/05) I had a 2K swim with average pace 2:07 min/100m. On Saturday (14/05) I had a paddle boarding trip in Kitsilano. On Sunday (15/05) I had a paddle boarding trip in False Creek and English Bay. My weekly total in week 1 was 2.6 km swimming and in week 2 was 6.0 km swimming plus two paddle boarding trips.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
92K Swim2K Swim2K Swim13SUPSUP6.0 km Swim
2 SUP trips
234600m Swim672K Swim2.6 km Swim

About individual runs

On Sunday (08/05): Right after 1800 meter swim, I had muscle cramp in the third and fourth fingers of my left foot, but anyways I finished the 2K swimming . That is really bad if something similar happen in the race day. VOWSA trainings would start at the end of May, so I have plenty of time to train in the pool before that.

On Tuesday (10/05): Finally my first training with my new watch Garmin Fenix 3. Only God knows how much do I love it. After two years of training with Fenix 2, it was the exact right time to upgrade it to Fenix 3. After 2K swimming with it and in the way that I was heading home, I was feeling that I am literally high. It was a super awesome day today, and it’s all about the new watch, Loooooooove every single second of training with it :)))))

On Thursday (12/05): Gradually I’m trying to work on my technique and my power which at the same time improve my time. Apparently I am still not that close to my balanced point (for 2K Lap swimming) because my time today was improved 30 seconds compare to yesterday (1.1%) and fortunately Avg strokes and Avg SWOLF are improving each time in past three days (31,30,29) Strokes/length and (97,95,93) respectively.