2020 Training Week 7 (22/06/2020 to 28/06/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

My weekly totals

First, let’s review summary of this week’s training: weekly mileage 40.02 km, weekly steps 99’758 (14’251 steps daily average), total weight loss so far 6.7 kg and this week’s weight loss 1.5 kg.

About my weight loss

In regards to my weight loss, I am happy that I made my weekly goal of 1 kg/week and even a bit more. My total weight loss so far (6.7 kg) is also pretty close to what I desired (7.0 kg). In fact in the middle of the week on Thursday (25/06), I made my desired weight loss for the the end of the week by losing 7.1 kg but again for some temporary reasons I gained back a bit of that weight loss. 

As I mentioned last week, I was a bit concerned about my diet on week 7 because last year at the beginning of week 7, I burned out due to my strict diet and had a week of rest. Fortunately this year by taking more reasonable steps, I successfully made my goal for up to the end of week 7. Based on my last year’s experience, after passing week 7, my weight loss journey should be OK up to the end of week 10 so I expect to have an easy/moderate job for losing weight for the next three weeks, but let’s see what will happen in practice. 

Summary of this week’s activities

First, let’s review my activities during this week. I had 4 run activities in this week. On Tuesday (23/06) I had a 10K run with the following averages: (10.01 K, 5:36 min/km, 167 bpm, 25m elevation gain). On Wednesday (24/06) I had a 10K run with the following averages: (10.01 K, 5:26 min/km, 173 bpm, 22m elevation gain). On Friday (26/06) I had a 10K run with the following averages: (10.00 K, 5:54 min/km, 145 bpm, 28m elevation gain). On Saturday (27/06) I had a 10K run with the following averages: (10.00 K, 5:50 min/km, 163 bpm, 30m elevation gain).

About my weekly mileage

Starting from June 5 2020, I changed my training plan to two 10K runs one day rest.  I had difficulty to keep up with the new plan for the first week because of getting injured and being tired, but since June 14 2020, I have been successfully committed with the plan and my average weekly mileage increased from 28 km to 47 km since that time. Therefore it’s my second week that I have stayed with the new plan and I have to continue with this plan for at least two more weeks before I make any changes to it.  

VO2Max and Comparing activities to see my improvement

My VO2Max this week in my (Tuesday, Wednesday, Friday, Saturday) activities were (49, 49, 50, 50) ml/kg/min respectively. In order to see my improvement this week, I want to compare two activities, one on Friday 26/06 which was (10.00 K, 5:54 min/km, 145 bpm, 28m elevation gain) and the other on Wednesday 10/06 which was (10.01 K, 6:18 min/km, 145 bpm, 24m elevation gain). 

As we can see, all factors of both runs (my effort, distance and terrain) are the same and the only factor which varies in those two runs is the average pace. I had 00:24 min/km improvement which is a 7.55% improvement in 16 days that I am pretty happy about it.

My lactate threshold pace and heart rate

On Wednesday (24/06), my watch updated my lactate threshold pace (5:25 min/km) and my lactate threshold heart rate (175 bpm). 

About individual runs

This Wednesday (24/06) was the first day in the new session that I had my run with just a T-shirt because the weather was warm enough. On Friday and Saturday runs, I was trying to have my 10K runs with average pace 6:00 min/km because I wanted to save my energy for a hard effort 10K run next week i.e. a run with average heart rate 178 bpm or so. I also had a notable improvement in my running cadence on Saturday’s run were I was successfully able to have my average cadence over 180 spm for all of the 10 laps of the run. 

 

2014 Training Week 9 (30/06/2014 to 06/07/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

They keep each other moving

Summary of this week’s activities

First, let’s review my activities during this week. I had 2 run and 2 swim activities in this week. On Monday (30/06) I had an easy 3K run with the following averages: (2.80 K, 5:14 min/km, 157 bpm), On Wednesday (02/07) I had a Running Room 10K run with the following averages: (10.00 K, 4:59 min/km, 168 bpm), On Wednesday (02/07) I had a 1.5 km lap swimming with average pace 2:18 min/100m (my watch says it’s a 3:43 am Wednesday swim but that’s not possible so there might be a one day inaccuracy in the time of the activity), On Friday (04/07) I had a 1.5 km lap swimming with average pace 2:11 min/100m.

My weekly mileage

Again based on this article, my two lap swimmings are equal with a 12K moderate run. Therefore my total weekly activities are equal with 24.80 K weekly mileage run. Comparing it to the 33.21 K weekly mileage of last week, we observe a 25.32% decrease in weekly mileage this week. That means I have to be more active in future as such a huge decrease in weekly mileage in week 9 doesn’t make sense at all.

In fact the way that I am training right now is not very appropriate as I have less activities in certain weeks and too much activities in the others. I have to train slow and steady in a safe manner to avoid getting injured and achieve the best results.

Comparing activities to see my improvement

Again if I compare my run activity on 18/06 with the following averages: (10.01 K, 5:04 min/km, 169 bpm, 182 m elevation gain) to my other run activity on 02/07 with the following averages: (10.00 K, 4:59 min/km, 168 bpm, 75m elevation gain) , we see everything is the same in those two activities but average pace and elevation gain. My this week’s pace was 0:05 min/km slower and at the same time it’s elevation gain was 107m harder. I guess the elevation gain and the pace would balance each other and that means we cannot observe a significant improvement in my activities during past 2 weeks.

Buying a new Garmin Fenix 2 watch

Due to the fact that I was swimming a lot in my trainings, I decided to buy a Garmin Fenix 2 watch which was more appropriate for my training compared to Garmin FR 610. The complete description of Fenix 2 in the Garmin website is available here and a comparison between Fenix 2 and Forerunner 610 is available here and here and here.

But in short, the advantages of Fenix 2 compared to Forerunner 610 for me are as followings:

  • Fenix 2 records swimming activities
  • Fenix 2 and it’s heart rate monitor measures running dynamics (included cadence) and also VO2Max which are very important features for runners (I don’t know if it’s about Fenix 2 or it’s heart rate monitor but in any case I have these extra features in Fenix 2 where I didn’t have them in Forerunner 610)
  • Fenix 2 is more appropriate for hiking
  • The battery of Fenix 2 lasts longers

2014 Training Week 8 (23/06/2014 to 29/06/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

06

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 runs and 2 swims during this week. On Monday (23/06) I had a 1.5 km lap swimming with average pace 2:24 min/100m. On Tuesday (24/06) I had a 5K Race with the following averages: (5.01 K, 4:19 min/km, 183 bpm). On Wednesday (25/06) I had a Running Room 10.73K run with the following averages: (10.73 K, 5:11 min/km, 158 bpm). On Thursday (26/06), I had a 800m lap swimming with average pace 2:30 min/100m. Finally on Sunday (29/06) I again had a Running Room 8.27K run with the following averages (8.27 K, 4:56 min/km, 177 bpm). The recent run was an incomplete group run that I burned out in the middle of the run.

My weekly mileage

Again based on this article, my two swimming activities are equal with a 9.2 km run therefore my total weekly activities are equal with 33.21 km run. Comparing it with the last week’s weekly mileage of 29 km, we observe a 14.5 % increase in weekly mileage which is OK.

Comparing activities to see my improvement

There are two activities that are very suitable for comparing them with each other. My run on 29/06 with the following averages: (8.27 K, 4:56 min/km, 177 bpm, 178 elevation gain) compared to my run on 11/06 with the following averages: (10.01 K, 5:05 min/km, 177 bpm, 151 elevation gain).

These two activities were both with the Running Room on the same terrain (Vancouver Stanley Park) so elevation gain in both of them were almost the same. We assume the length of activities were both equal with each other, however there is a 1.74K difference between them. Fortunately my effort in both of them were the same (177 bpm vs 177 bpm for average heart rate).

We observe my pace improved from 5:05 min/km to 4:56 min/km. That’s a 0:09 min/km improvement which is equals with 2.95 % improvement in 18 days and it’s pretty good.

Response of my body to the level of activities

As I increased the level of my activities recently, my body responded to it in a certain way. I was mainly tired and needed to sleep much more compared to past and I also needed to eat more. I was talking to Jason in the Running Room about it and he advised me just to listen to what my body tells me, if it needs more sleep just sleep more, if you feel more hungry just eat more and etc. I was thinking more about this matter and noticed that was a pretty wise advise.

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

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 three 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).

My weekly mileage

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

04

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.

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.