🏃♂️ February Running Log – Week 4 Update 💪
Week 4 was about execution with control.
Follow the plan. Respect recovery. Deliver quality.
And I’m happy with how this week unfolded 👇
📊 Week 4 Training Summary
🗓 Key Sessions Completed
🟢 Feb 28 – BLR JJs Run
8.72 KM
⏱ 56:08
⚡ 6:26/km avg pace
❤️ 154 bpm avg HR
⛰ 122m ascent
A steady aerobic effort. Pace and HR aligned well — controlled endurance work.
🟢 Feb 27 – Strength Session
🏋️ 36:56 minutes
❤️ 76 bpm avg HR
🔥 97 calories
Strength training is now becoming part of the weekly rhythm.
This is crucial for durability as mileage builds toward race day.
🟢 Feb 26 – Midweek Run
5.02 KM
⏱ 32:45
⚡ 6:32/km
❤️ 148 bpm
Comfortable paced effort — maintaining aerobic base.
🟢 Feb 24 – BLR JJs Structured Run
9.29 KM
⏱ 1:00:08
⚡ 6:28/km
❤️ 154 bpm
Another strong aerobic session. Consistency in pace across 8–9 KM runs is improving.
🔁 Feb 23 – 500m Repeats Session
3.24 KM total
⏱ 33:38
Interval-focused workout
This was a quality workout day.
Speed stimulus without overloading total mileage.
📈 What Week 4 Shows
1️⃣ Aerobic base is stabilizing — most steady runs around 6:25–6:32/km
2️⃣ Heart rate in steady efforts holding around 148–154 bpm
3️⃣ Strength training now integrated
4️⃣ Recovery runs intentionally slow
This is smart training — not emotional running.
🏁 Eyes on TCS 10K
Preparation continues for the TCS World 10K Bengaluru on April 26.
🎯 Target: Sub 1 Hour 10K
Current steady pace suggests:
Aerobic conditioning is progressing
Need to gradually bring tempo pace closer to 5:45–5:55/km
Maintain injury-free momentum
🧠 Key Takeaways This Week
✔ Followed the training plan
✔ Respected rest and recovery
✔ Executed 3 timed quality runs well
✔ Avoided overtraining temptation
Week 4 reinforces something important:
Progress is not dramatic — it’s disciplined.
See you in Week 5 — sharpening pace, staying patient 👊🔥
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