Training Log: Feb 2-8, 2025.
The past couple of weeks have been fun. Although I haven’t posted a training log in a while, here’s a brief update.
Changes to training:
Over the past several months, I’ve been building my VO2 max with threshold sessions and speed intervals at roughly 85% of my max heart rate. Although I used to run about 120KM/week of mileage during heavier training phases, I cut my weekly training volume in half to approximately 60KM/week. To avoid injury, I substituted running mileage with cycling. I also incorporated much more weight lifting and hiking.
Threshold sessions helped me improve my Zone 2 pace (roughly 70% of max heart rate) from 5:20ish/KM to closer to 4:50ish/KM. I can run much more comfortably at a 4:30/KM pace.
Summary of threshold training:
For threshold sessions, I usually do Norwegian 4X4s, meaning 4 minutes of running at a threshold pace (85-90% of max heart rate) followed by 4 minutes of slow jogging (I usually walk instead of jogging). I use a chest strap heart rate monitor to track my heart rate accurately. Through threshold training, I’ve been able to increase my VO2 max from 61 to 64 (according to my watch, so it’s not as accurate as a true VO2 max test). I can run faster much more easily, and faster runs feel slow.
Overview of last week’s training:
I completed roughly 80KM of mileage. My resting heart rate was 36 BPM or so. I didn’t sleep as much as usual (closer to 6.5 hours of sleep per night) and felt pretty wrecked some mornings. But I completed some double runs and enjoyed the week!
The following charts give a sense of daily training volume, heart rate, and sleep.
My goal for next week is to complete 85KM or so of running mileage. I am slowly increasing my volume. The past couple of weeks have been very hectic with work and academic commitments (more on this in another post). But, I hope to log a lot of early morning miles!
Enjoy the week!
All views expressed are my own.
They do not represent — and are not endorsed by — any academic institution or research center.
