Saturday Oct 20 |
 | Running warm up/down 9:00 [2] 1.78 km (5:03 / km) | |
| shoes: Salomon XA Pro 3D old |
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| Running 16:15  3.38 km (4:48 / km) | |
| shoes: Salomon XA Pro 3D old |
| VO2 max test, on the treadmill with speed increasing until I couldn't go any more. 3 min each at 8 km/h, 10 km/h, 12 km/h, etc., with 25-30 seconds rest between so they could measure lactate removal or whatever its called. Made it to 1:15 of the 18 km/h stage. 1.5 % grade, apparently equivalent to flat surface outside. VO2 max 71.1, max HR apparently 199 (thought it would have been higher, maybe I could have gone a bit longer?).
Also did some single leg squats beforehand, 10 left leg (couldn't stay balanced), 22 right leg (managed to keep balanced). |
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| C • interesting 7 |
Friday Oct 19 |
| Running 1:12:00 [2] 14 km (5:09 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. |
Wednesday Oct 17 |
| Running 50:00 [2] 8 km (6:15 / km) | |
| shoes: Salomon XA Pro 3D old |
| Down South, through Timberland, by the gravel pit, and long the trails. |
| Cycling 27:20  9.2 km (2:58 / km) | |
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| Down South for the run. |