VO2 test (Treadmill) 25:00 4.5 km (5:33 / km) +350m4:00 / km
Time to check basic aerobic capacity and reset the HR zones. Given my running efficiency hasn't been great decided to do this at a fast walking pace (4.5mph) with increase grade by 2% every 2 mins. Made it to 15% grade at RQ 0.9 and called it a day at threshold. VO2 at LT = 52.9 which given I am carrying 3-4 extra pounds compares favorably with 54.7 in 2015. HR adjusted for Zone 1/2 at 120 and Zone 3/4 at 147. Both numbers slightly down from previous and largely due to the CCB. Anyway for reasons more than longitudinal comparison, allows me to recalibrate warm ups and training zones to continue to focus on aerobic base building before getting back to speed work.