Adarq.org

went to rugby this weekend to visit friends of gf. did a bit of a ramble yesterday around kenilworth castle but not enough to count as exercise. felt extremely british: wellington boots, walking coat, passing through livestock gates every few hundred meters, umbrella-free in the steady rain and chill. followed by a late pub lunch with mulled cider. good shit.

today

- run 14.5 km in 1:18:20
getting a little chilly. hands were cold enough to take some time to unstiffen after i got back. felt fine.

- stretch

- extensive tempo: run 2 km; 2 km, 1.5km in [(3:44, 3:49);(3:45, 1:55)]; walk 500m; run 1.3 km
meant to do 2 x 2km but bailed halfway through last km. have to remember that the point of these workouts isn't to kill myself as if it were a race. related: race is in less than three weeks and i should start thinking about some kind of taper.

- stretch

you put a commercial up looking for dunkers to train with? 

- run 10.1 km in 49:31
again with the no-watch-checking sub-5:00 pace. helps that it's getting chilly i think.

- stretch

thanks!

on another note, vag's last post reminded me that my garmin volunteered to me after the sprint workout last weekend that i have a new VO2max of 56. no idea how it calculated that - i never wear it at rest so not sure how it's guessing my resting heart rate - or even that estimating my VO2max was a service that my garmin offered. but lol, i'll take it! that puts me in the 95.8th percentile of 32-year-olds, which honestly seems about right. most people are not fit at all. also i went to the local NHS clinic yesterday to get registered and my pulse was 49. middle of the afternoon, no special rest or breathing to get it down. happy about that. should measure it first thing in the morning sometime soon.

EDIT: after snooping around a bit i think it's probably safe to assume that my VO2max is somewhere between 54 and 58. former uses my max measured HR from the race-pace intervals last week, latter uses mayo clinic estimator of 220-age; both use 49 as RHR. not sure that information is much use but there you go.

- extensive tempo: run 2 km; 2 x 2 km in [(4:28, 4:13)(4:05, 4:07)] w/3:00 walking rest; run 2 km
i don't know why i did this easier than last week. dumb.

- stretch

- intensive tempo: run 2 km; 4 x 300m in [0:45, 0:49, 0:53, 0:53], run 2 km
hard.

- stretch

edit: re-aggravated the right knee thing that only flares up when i sprint. the main work today was on grass but it still tweaked on the third 300 and now it’s irritated. i should not sprint.

super interested to see the citations for this. she sounds convincing but a lot of the research behind these kinds of claims is pretty limited, for example by sample size, and a lot of people who popularize that kind of research cherry-pick like crazy. not saying she's wrong! just curious. do you have the email she's referring to?