Fitness challenge while travelling and running performance level

I have recently been on an overseas business trip, including a rather long flight and time zone change. I was away long enough to just adjust to the destination timezone at which point I returned home.

This time I actually managed to squeeze in a few training sessions (20 minutes running on treadmill plus a "Seven" session), but despite this, the long hours in the office combined with not so healthy eating added onto my weight.

Luckily for me, I do not have any similar travels planned for the next few months and as soon as I have adjusted back into my normal timezone, I hope the weightcurve will change for the better again.

Despite being relatively tired, I did manage to do a 6 km run yesterday, which was heavy, but felt good.

By accident I noticed that my running performance level changed to 45. Apparently this is a combined metric of my physical fitness and my running efficiency, so to see this going up is good. (See more detailed explanation here.)

I am happy (and surprised) to see that my performance level qualifies as "Good" according to below table:

Now the challenge is to get this to "Very good", which I think will also help with my rowing in which I have felt that I am by far not up to my old standards.

6 km run

Despite not being light enough for running without risking my knees, I today went for a social run with a friend. 6 kilometres in a modest 6 min/km pace, which I have to say made me tired, but is nowhere near the speed I used to have in earlier part of my life. I simply need to loose weight to dare to run more in order to become faster.

Nevertheless, running is a very time efficient way of training and I burnt over 700 kilocalories in the 36-37 minutes the run took. The Sunnto watch described in earlier post kept track of distance, calories burnt as well as heart rate.

All in all a good feeling afterwards, but some small pain in the knees later in the day, which confirms I need to be careful when running when as heavy as I am currently (103 kg).