This post is a sort of diary that records all of my training and races from January 2021 to July 2021 when I was in China during the Covid-19 pandemic.
Due to an incident during an ultra-trail race in the province of Gansu at the end of May 2021 that provoked the death of many runners, most of the races that had to take place between June and July were canceled or postponed. This resulted in the missed participation in a half marathon in June and a 30km trail during the month of July.
Further damage has then been brought by the new wave of Covid-19 cases that spread in over half of the provinces of China with consequent cancellation or postponement of the most important races of the season, those races include the 21km Spartan Trail and the Beast Spartan Race due to be held in Chongli on August 2021. Hence, given the uncertain future of the competition for the rest of the year, my diary will stop on 31 July 2021 but I will (secretly) keep training and waiting for better seasons.
Training diary month by month
1 Jan: RESTπ§
2 Jan: workout (1h)πͺ
3 Jan: 10km (4’10” pace)πββοΈ
4 Jan: gym (1h)ποΈ
5 Jan: 10km (4’05” pace)πββοΈ
6 Jan: workout (1h)πͺ
7 Jan: 9km indoor (4’40” pace)πββοΈ
8 Jan: gym (1h)ποΈ
9 Jan: 10km (4’10” pace)πββοΈ
10 Jan: swimming (1.3 km)πββοΈ
11 Jan: gym (1h)ποΈ
12 Jan: 8×800 (2’40” with 2′ rest)πββοΈ
13 Jan: gym (1h)ποΈ
14 Jan: 9km indoor (4′ 30″)πββοΈ
15 Jan: RESTπ§
16 Jan: workout (1h)πͺ
17 Jan: 13km (4’15” pace)πββοΈ
18 Jan: gym (1h)ποΈ
19 Jan: 9.5km indoor (4’12” pace)πββοΈ
20 Jan: gym (1h)ποΈ
21 Jan: cycling (1h) π΄
22 Jan: RESTπ§
23 Jan: 10km + 2×2000 (3’30 pace) + 1×1000 (3’20” pace) + workout (30min)πββοΈπͺ
24 Jan: gym (1h)ποΈ
25 Jan: 8.5km indoor (4’00 pace)πββοΈ
26 Jan: 15km (4’00” pace)πββοΈ
27 Jan: climbing (1h)π§
28 Jan: RESTπ§
29 Jan: gym (1h)ποΈ
30 Jan: 15x400m (1’20” with 1′ rest)πββοΈ
31 Jan: workout (1h)πͺ
1 Feb: 5km (4’10” pace) + 20′ walking (15Β° uphill, 6km/h pace)πββοΈ
2 Feb: 10km (4’10” pace)πββοΈ
3 Feb: gym (1h)ποΈ
4 Feb: RESTπ§
5 Feb: cycling (1h) π΄
6 Feb: RESTπ§
7 Feb: 10km (4’07” pace)πββοΈ
8 Feb: 5km Spartan Sprint circuitπ‘οΈ
9 Feb: workout (1h)πͺ
10 Feb: 10km (4’10” pace)πββοΈ
11 Feb: RESTππ
12 Feb: workout (1h)πͺ
13 Feb: workout (1h)πͺ
14 Feb: 12km (4’40” pace)πββοΈ
15 Feb: 10km Spartan Super circuitπ‘οΈ
16 Feb: workout (1h)πͺ
17 Feb: 8km (5’00” pace) + workout (20min)πββοΈπͺ
18 Feb: 10km (4’10” pace)πββοΈ
19 Feb: RESTπ§
20 Feb: football (2h)β½
21 Feb: Jingxigudao trail race 15km (1Β°)π
22 Feb: RESTπ§
23 Feb: RESTπ§
24 Feb: gym (1h)ποΈ
25 Feb: 10km (4’07” pace)πββοΈ
26 Feb: gym (1h)ποΈ
27 Feb: 4km indoor (3’45” pace) + gym (1h)πββοΈποΈ
28 Feb: 5km (4’00” pace) + 2x800m (2’40” with 2′ rest)πββοΈ
1 Mar: 5km (5’00” pace) + 10x600m (2’00” with 2′ rest)πββοΈ
2 Mar: gym (1h)ποΈ
3 Mar: RESTπ§
4 Mar: 10km indoor (3’55” pace)πββοΈ
5 Mar: gym (1h)ποΈ
6 Mar: 16km (3’54” pace)πββοΈ
7 Mar: RESTπ§
8 Mar: gym (20 min) + 5km (5’00” pace) + 9x600m (2’00” with 2′ rest) + 1000m (3’20” with 45″ rest)πββοΈ
9 Mar: gym (1h)ποΈ
10 Mar: gym (1h)ποΈ
11 Mar: 10km (4’00” pace)πββοΈ
12 Mar: workout (1h) πͺ
13 Mar: workout (1h) πͺ
14 Mar: 10km indoor (3’53” pace)πββοΈ
15 Mar: RESTπ§
16 Mar: 5km (4’45” pace) + 17x400m (1’18” with 30″ rest)πββοΈ
17 Mar: 11km (4’05” pace) + 90 burpeesπββοΈ
18 Mar: 10x1000m (3’30” with 45″ rest)πββοΈ
19 Mar: workout (1h) πͺ
20 Mar: RESTπ§
21 Mar: Salomon Beijing Trail Race 21km (5Β°) π
22 Mar: workout (1h) πͺ
23 Mar: 6x400m (1’15” with 2′ rest) + 6x200m (36″ with 1′ rest) πββοΈ
24 Mar: workout (1h) πͺ
25 Mar: 10x1km relay race Tsinghua University (1Β°) οΌ workout (1h) ππͺ
26 Mar: cycling (1h)π΄
27 Mar: 3km indoor (5’00” pace) + 7km indoor (3’49” pace)πββοΈ
28 Mar: RESTπ§
29 Mar: 5km (4’40” pace) + 10km (3’51” pace)πββοΈ
30 Mar: 6x1000m (3’30” with 45″ rest) + workout (1h)πββοΈπͺ
31 Mar: workout (1h) + 9km (4’15” pace) πͺπββοΈ
1 Apr: 3000m (3’33” pace) + 1200m (3’14” pace) + 600m (1’56”) + gym (1h)πββοΈποΈ
2 Apr: 6x1000m (3’20” with 2’30” rest) + 2000 (3’33” pace)πββοΈ
3 Apr: RESTπ§
4 Apr: hiking (7h – 18km – 1000m elevation gain)β°οΈ
5 Apr: 12km (4’00” pace) + workout (30 mins)πββοΈπͺ
6 Apr: 10x600m (2’00” with 2′ rest doing 30 push-ups) + javelin (1h)πββοΈπΉ
7 Apr: workout (1h)πͺ
8 Apr: RESTπ§
9 Apr: RESTπ§
10 Apr: Ningbo Elite Super 10k Spartan Race (7Β°) βοΈ
11 Apr: RESTπ§
12 Apr: 5km (5’00” pace)πββοΈ
13 Apr: gym (1h)ποΈ
14 Apr: 8km (4’20” pace)πββοΈ
15 Apr: RESTπ§
16 Apr: 10km (4’20” pace)πββοΈ
17 Apr: RESTπ§
18 Apr: Beijing Changping Halfmarathon π
19 Apr: 10km (4’05” pace)πββοΈ
20 Apr: 600m (1’40”) + 200m (30″) +5km (5’00”) + workout (20 mins)πββοΈπͺ
21 Apr: shot put (30min)+ high jump(30min)π½
22 Apr: 4x800m (2’13”) Relay Race (2Β°) π
23 Apr: gym (30min)ποΈ
24 Apr: Pentathlon + 10km (4’10” pace) ππββοΈ
25 Apr: 4x400m (57″) Relay Race (rank 1Β°)π
26 Apr: 7km (4’15”)πββοΈ
27 Apr: RESTπ§
28 Apr: 2km (3’30” pace)πββοΈ
29 Apr: 10x400m (1’20” with 30″ rest) + 5x400m (1’20” with 1′ rest)πββοΈ
30 Apr: gym (1h)ποΈ
1 May: Hebei Guanting Relay Marathon (rank 2Β°) π
2 May: 12km (4’40” pace)πββοΈ
3 May: gym (1h)ποΈ
4 May – 8 May: HOLIDAYπ§
9 May: 14km (4’18” pace)πββοΈ
10 May: 6x1000m (3’33” with 45″ rest)πββοΈ
11 May: 20×200 (37′ with 100m jogging)πββοΈ
12 May: 5km (5’00”)πββοΈ
13 May: RESTπ§
14 May: RESTπ§
15 May: Shanghai Elite Spartan Race (12Β°) βοΈ
16 May: RESTπ§
17 May: 10km (4’30”)πββοΈ
18 May: gym (1h)ποΈ
19 May: 8x400m (1’10 with 2′ rest) + 5km (5’00” pace)πββοΈ
20 May: gym (1h)ποΈ
21 May: 10km (4’10”)πββοΈ
22 May: gym (1h)ποΈ
23 May: workout (30min)+ 5km(4’20”) πββοΈπͺ
24 May: 5x2000m (3’33 pace with 6′ rest) πββοΈ
25 May: 10km (4’10”) πββοΈ
26 May: 6km (5’00”) + 3km (3’40”) πββοΈ
27 May: RESTπ§
28 May: RESTπ§
29 May: Beijing Age Super Spartan Race (rank 1Β°) βοΈ
30 May: RESTπ§
31 May: RESTπ§
1 Jun: gym (1h) + 8km (4’10”)πββοΈποΈ
2 Jun: 13km (4’15”)πββοΈ
3: Jun: 5×1000 (3’25” pace with 2′ rest)πββοΈ
4 Jun: RESTπ§
5 Jun: 5km (4’30” pace) + hiking (4h – 7km – 1600m elevation gain)β°οΈπββοΈ
6 Jun: hiking (6h – 21km – 1600m elevation gain)β°οΈ
7Jun: 12km (4’00” pace)πββοΈ
8 Jun: RESTπ§
9 Jun: gym (1h) + 11km (3’50” pace)πββοΈποΈ
10 Jun: 10x400m (1’20” with 30″ rest) + 2x400m (1’12” with 1’30” rest)πββοΈ
11 Jun: gym (1h)ποΈ
12 Jun: gym (1h)ποΈ
13 Jun: 10km (4’45” pace)πββοΈ
14 Jun: 6×1000 (3’20” pace with 2′ rest)πββοΈ
15 Jun: 10km (4’25” pace)πββοΈ
16 Jun: gym (1h)ποΈ
17 Jun: 15km trail β°οΈπββοΈ
18 Jun: 22km trail β°οΈπββοΈ
19 Jun: 8km hikingβ°οΈ
20 Jun: 8km hikingβ°οΈ
21 Jun: RESTπ§
22 Jun: 8km (4’00” pace)πββοΈ
23 Jun: 6×1000 (3’25” pace with 1’30” rest)πββοΈ
24 Jun: 10km (4’05” pace)πββοΈ
25 Jun: gym (1h)ποΈ
26 Jun: RESTπ§
27 Jun: 12km (4’30” pace)πββοΈ
28 Jun: 7km (4’20” pace) + 80 burpees + 30 pull upsπββοΈπͺ
29 Jun: gym (1h) + 7km (6’00” pace)πββοΈποΈ
30 Jun: gym (1h)ποΈ
1 Jul: 1000m (3’00” pace) + 4×1000 (3’28” pace with 2′ rest )πββοΈ
2 Jul: gym (1h” pace) + cycling (1h) ποΈπ΄
3 Jul: RESTπ§
4 Jul: gym (1h) ποΈ
5 Jul: 10km (4’30” pace) πββοΈ
6 Jul: 5km (5’00” pace with 15 burpees every 500m)πββοΈπͺ
7 Jul: RESTπ§
8 Jul: hiking 10kmβ°οΈ
9 Jul: RESTπ§
10 Jul: 22km trail β°οΈπββοΈ
11 Jul: gym (1h)ποΈ
12 Jul: 10km (4’05” pace)πββοΈ
13 Jul: gym (1h)ποΈ
14 Jul: gym (1.5h) + cycling (1h) + 6km (4’45”)πββοΈποΈπ΄
15 Jul: 5×1000 (3’40” pace with 1’30” rest)πββοΈ
16 Jul: 10km (5’00” pace) + 3km (3’45” pace)πββοΈ
17 Jul: gym (1h)ποΈ
18 Jul: 19km (3’57” pace)πββοΈ
19 Jul: 8km circuit 40min (2 stations)πββοΈπͺ
20 Jul: gym (1.5h)ποΈ
21 Jul: 3000 (3’33” pace with 5′ rest) + 2000 (3’34” pace with 4′ rest ) + 1000 (3’29″k pace with 4′ rest)πββοΈ
22 Jul: RESTπ§
23 Jul: RESTπ§
24 Jul: 21km trail β°οΈπββοΈ
25 Jul: workout (1h)πͺ
26 Jul: 10km (4’20” pace)πββοΈ
27 Jul: 8km circuit 40min (3 stations)πββοΈ πͺ
28 Jul: gym (1h)ποΈ
29 Jul: 4×1000 (3’40” with 300m recovery run)πββοΈ
30 Jul: 8km (3’55”)πββοΈ
31 Jul: 10km (6’00” with 10Β° inclination without shoes)πββοΈ
Legend
- πͺWorkout: push-ups, abs, pull-ups, squats, plank, burpees, etc. All the exercises can be done outdoors and don’t require the support of any machine.
- ποΈGym: exercises to train strength with the support of a specific machine.
- πββοΈRun: includes long-distance running and interval training. Indoor running usually means treadmill running.
- Common secondary activities include β½football, π΄cycling, π§climbing, πββοΈswimming, πΉjavelin, β°οΈhiking.
- π‘οΈSpartan circuit is a kind of training specifically for the Spartan Race, it consists of running with some obstacles along the way.
- βοΈSpartan Race.
- πRunning race.
Training summary
| month | Training | Rest Days | run | GYM/WORKOUT | RACES | others |
|---|---|---|---|---|---|---|
| January | 27 | 4 | 12 | 11 | 0 | 3 |
| February | 22 | 6 | 10 | 9 | 1 | 4 |
| March | 27 | 5 | 15 | 12 | 2 | 1 |
| April | 23 | 7 | 13 | 7 | 5 | 3 |
| May | 17 | 12 | 12 | 5 | 3 | 0 |
| June | 31 | 4 | 18 | 9 | 0 | 4 |
| July | 32 | 5 | 17 | 12 | 0 | 3 |
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