Status update week 4

An overall pretty solid week of work. As usual I have done all my sessions according to plan, if we disregard my complete bust at this weeks intervals.

I ran a total of 29,1km total this week, up from 13,9km previous week (more running and less bike + increased volume). Also apparently your session gets yellow compliance if you do a bit more than prescribed.

Stats

Will update this table weekly.

Weight	90,6
VO2 Max(Garmin)	45
Lactate threshold(Garmin)	5:21 /km
5k Prediction(Garmin)	26:09

Sleep and diet

I have really been trying to be strict about going to bed early (around midnight) and sleeping til 8-9. I still wake up before getting the recommended amount of sleep, but overall my sleep score is in the 80-90 range which is very high for me.

Dieting is going better and I am now down to 90,6kg, meaning I've lost about 2,5kg since I arrived in Spain on Thursday. People keep telling me weight is speed when it comes to running, so I am still aiming to be sub 85kg for race day. I think I am now more or less back on track, after the initial creatine weight gain.

It is fairly miserable turning down snacks left and right, and my better half is none too pleased about the current snack situation (or this bet in general).

Physical condition

Surprisingly, besides my sore achilles, this has been pretty smooth sailing so far. No major soreness. Until now, maybe. This morning I woke up with one of my calves feeling messed up, which is worrying. Today has been a rest day day though, and I have tried to rest as much as possible, and had an evening walk to make sure it got some stimulation as well. Fingers crossed that it will be all good tomorrow for intervals!

Coming up

This coming week is a big step up with longer runs at 30 and 45 minutes, intervals and other goodies. I need this week to proceed smoothly and absorb the training, in order to be able to complete my 60 min run milestone at the end of next week.

I have worked with ChatGPT and devised twelve achievements to unlock (will be kept up to date on front page):

"this is the Weigh"

Gamification for the win. So far zero unlocks, but hoping I can get one or two this week!