Training Log Archive: NikolayIn the 9 days ending Jun 15, 2011:
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Wednesday Jun 15, 2011 #
Note
rhr:45 slept:7.0 weight:158lbs
5 PM
Trail Running 22:46 2.57 mi (8:51 / mi) +48m 8:22 / mi
ahr:115 max:135
Trail Running 52:38 3.65 mi (14:24 / mi) +248m 11:54 / mi
ahr:135 max:160
Tuesday Jun 14, 2011 #
Note
slept:8.5 weight:159lbs
11 PM
Trail Running 29:27 3.45 mi (8:31 / mi) +73m 8:00 / mi
ahr:134 max:150
Monday Jun 13, 2011 #
Note
rhr:40 slept:8.0 weight:159lbs
10 PM
Trail Running 30:26 3.42 mi (8:54 / mi) +74m 8:21 / mi
ahr:135 max:147
Friday Jun 10, 2011 #
Note
Not sure should I jump with joy or cry. Did a LT/VO2Max / Lactate Treshold test and the results are:
1. VO2Max 61.6 at 165 HR (in 2001 it was 65.6 at 167 HR which I guess is acceptable 4 points drop in 10 years and no HR drop). This is the area that I should focus and work on (the area that is least succeptable to improvement :) )
2. Anaerobic Threshold or LT is 160 HR with VO2/kg of 60. This makes my LT 97% of my VO2 max. Not much room for improvement here.
3. Aerobic Threshold is at 143 with VO2/kg of 50.6. So AT is 82% of my VO2Max. I guess I can work a bit more on aerobic stamina and long runs.
So geeky enough for this forum..... I guess so.
My take on this is that cardiovascularly I am in more or less the best shape I can be right now. Improvements could come from increasing Vo2 Max and increasing strength.
So considering I keep my current strength, my absolute VO2 is 4466
160 Lb (72.5 kg) = 61.6 VO2Max/kg currently
150 Lb (68.2 kg) = 65.5 VO2Max/kg
140 Lb (63.6 kg) = 70.2 VO2Max/kg
I see lots of weight lifting and salads in my future.
Ah, any advice is very wellcome :)
1. VO2Max 61.6 at 165 HR (in 2001 it was 65.6 at 167 HR which I guess is acceptable 4 points drop in 10 years and no HR drop). This is the area that I should focus and work on (the area that is least succeptable to improvement :) )
2. Anaerobic Threshold or LT is 160 HR with VO2/kg of 60. This makes my LT 97% of my VO2 max. Not much room for improvement here.
3. Aerobic Threshold is at 143 with VO2/kg of 50.6. So AT is 82% of my VO2Max. I guess I can work a bit more on aerobic stamina and long runs.
So geeky enough for this forum..... I guess so.
My take on this is that cardiovascularly I am in more or less the best shape I can be right now. Improvements could come from increasing Vo2 Max and increasing strength.
So considering I keep my current strength, my absolute VO2 is 4466
160 Lb (72.5 kg) = 61.6 VO2Max/kg currently
150 Lb (68.2 kg) = 65.5 VO2Max/kg
140 Lb (63.6 kg) = 70.2 VO2Max/kg
I see lots of weight lifting and salads in my future.
Ah, any advice is very wellcome :)