Adarq.org

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?

- extensive tempo: run 2km, 2 x 2km @ [(4:00,3:54)(3:46,3:53)] w/600m walking rest, run 2 km
second set got into mantra territory: "come on now, come on now, come on now." good.