Name: John Newsom Date: 11/09/06
Discipline: Ironman Height: 175cm
Protocol: Incr La Run Treadmill Weight: 69
Lactate Base: 2.1 Age: 30
Other: W/up 5 min @ 11km, 4min intervals with 1km incr in speed @
2% incline
|
Time
(min) |
Heart Rate
(bpm) |
Lactate (mmol) |
Speed
(min/km) |
1km
Speed |
RPE
(1-5) |
Step 1 |
4 |
110 |
2.1 |
12 |
|
1.5 |
Step 2 |
8 |
116 |
1.9 |
13 |
|
1.5-2.0 |
Step 3 |
12 |
121 |
1.8 |
14 |
4.18 |
2.0 |
Step 4 |
16 |
131 |
2.0 |
15 |
4.01 |
2.5-3.0 |
Step 5 |
20 |
145 |
2.3 |
16 |
3.46 |
3.0 |
Step 6 |
24 |
157 |
3.1 |
17 |
3.33 |
3.5 |
Step 7 |
28 |
159 |
4.1 |
17 + 4% |
3.33 |
4.0 |
Step 8 |
32 |
165 |
5.8 |
17 + 6% |
3.33 |
4.0-4.5 |
Step 9 |
36 |
170 |
9.1 |
17 + 8% |
3.33 |
4.5-5.0 |
Recommended Heart Rate Training Zones
Perceived Exertion |
Current Zones |
Test Result Zones |
|
Easy |
<124 |
|
|
Steady |
124-142 |
|
Oxygen Threshold |
Moderately Hard |
142-156 |
|
|
Hard |
156-162 |
|
Lactate Threshold |
Very Hard |
>162 |
|
|
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