2014 Training Week 7 (16/06/2014 to 22/06/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs


Summary of this week’s activities

First, let’s review my activities during this week. I had two runs and one swim activities this week. On Wednesday (18/06) I had a Running Room 10K run with (ave. pace, ave. heart rate) equals (5:04 min/km, 169 bpm). On Saturday (21/06) I had a 1.5 km lap swimming with average pace about 2:10 min/km. Again according to this article, that swim was equals with a moderate 6K run. On Sunday (22/06) I had a 13K run with (ave. pace, ave. heart rate) equals (4:57 min/km, 174 bpm).

161710K run19201.5K Lap Swimming13K run23.0 km Run 1.5 km Swim

My weekly mileage

My weekly mileage this week was 23.0 km run and 1.5 km swim. Therefore my weekly total was equals with 29 km of running. Comparing it with last week’s weekly total activities (42 km of running), I had a 30.95 % decrease in my weekly mileage which is reasonable because last week’s weekly mileage was a little bit too much for me at this stage of my training.

Comparing activities to see my improvement

Comparing the activities to see my improvement during past two weeks is a little bit difficult at this stage due to lack of relevant information (so far I have just 5 activities with heart rate data in them).

But if we compare my activity on 11/06 which is (10K, 5:05 min/km, 177 bpm, elevation gain 182m) with my activity on 22/06 which is (13K, 4:57 min/km, 174 bpm, elevation gain 97m) we can see even though I had less effort in the second activity (174 bpm vs 177 bpm) and the length of my run was also longer in the second activity (13K vs 10K), my average pace improved by 0:08 min/km (4:57 min/km vs 5:05 min/km).

Elevation gain is the only factor which was harder in the first activity compared to the second activity (182 m vs 97 m). We can assume the last factor (elevation gain) would balance the first two factors (length of activity and average heart rate) so for comparing two activities we can just compare pace of two activities. If we do so, we can observe a 2.6 % improvement in just 11 days which is not bad.

2014 Training Week 6 (09/06/2014 to 15/06/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs


First Let’s mention my weekly total for this week, I had 30.03 km of run and 3.0 km of swim. This is the first week that I am adding swimming to my training plan and I am very happy about it. Also from this week, I started wearing my heart rate monitor and that helps me a lot to analyze my daily activities, compare them to each other and see how much effort I put in each of them.

During this week on Friday (13/06) and Saturday (14/06), I had two 1.5 km swims and my average pace in both of them was about 2:10 min/100m. I also had three 10K runs on Monday (09/06), Wednesday (11/06) and Sunday (15/06) with (average pace, average heart rate) equals (5:11 min/km, 163 bpm), (5:05 min/km, 177 bpm) and (4:59 min/km, 171 bpm) respectively.

10K run1010K run121.5K Lap Swimming1.5K Lap Swimming10K run30.0  km Run 3.0 km Swim

I was interested in finding out my weekly total just in terms of running. I googled the matter and found this article useful where it says a moderate 1.5 km of swim with ave. pace 2:00 min/100m is equals with a moderate 6.0 km run. Therefore my weekly total this week just in terms of running is about 42 km run. Comparing this week’s total with last week’s total (30 km run) I see a 40% increase in my weekly mileage. That is still OK as I had a 35 km run weekly total in week 3 and this week’s total has just about a 20% increase compared to week 3’s total.

Apparently I see the following pattern in my weekly mileages: I would have a high weekly mileage in one week and then I would reduce my weekly mileage for a couple of weeks as my body recovers and then again I would get back to a high weekly mileage. Ideally, I should stay on a certain weekly mileage (at least 3 weeks) before I increase it to the next level. Therefore my current approach is not ideal but as long as I have enough rest in my weekly training plan, chances of getting injured would be reduced.