Recovery Run and Fitness Test Results

Time: 12.10pm
Route: Canal, Clydebank
Distance: 6.05miles
Time Run: 45mins 12secs (av 7.30)
Mile splits: 7.17, 7.18, 7.33, 7.25, 7.28, 7.50

Lindsay is on holiday for this week so I was on my own for my lunch time run. An easy recovery run at 7.30 pace. I felt fine after last night’s tough session.

As I mentioned yesterday I received my report from Graeme so here are some of the interesting bits ….


NAME: John Kynaston
DOB (AGE): 20/3/59 (49 yrs old)
HEIGHT: 177cm
WEIGHT: 76.2kg
PREDICTED BODY FAT % (Bio-Electrical Impedance Analysis): 8.7%
PREDICTED BODY FAT % (Skinfold Assessment) ): 9.4%

Here is a chart that shows my lactate profile and recommended training zones. I found it really helpful and confirmed how I have been training. My recovery runs tend to be between 7.30-8.00 pace, my steady/tempo runs are around 7.00-7.25 pace and my interval/fartlek sessions are run at between 5.50-6.10 pace. So they all fit within the recommended training zones. Graeme did suggest I buy a heart rate monitor but I don’t really like using them and have a good idea of the zones from my pace which I can see on my garmin.

So the test showed that I’ve been training in the right zones but it is encouraging to know that from the figures. (click on the picture to see it clearly)

My VO2 max: 55.6mL/kg/min and my maximum heart rate was 172.

Here is the chart showing oxygen consumption ….

Here is the summary from Graeme …

The athlete can be considered to be in ideal shape for an ‘Ultra Marathon’ runner.

Analysis of the oxygen consumption throughout the whole test shows excellent efficiency at utilising oxygen at different intensities in both phase 1 and phase 2 of oxygen kinetics; with fat metabolising occurring far beyond levels that would have been anticipated for someone of this age.

Indeed, the crossover from ‘fats’ to ‘glycogen’ in relation to respiratory exchanges indicates that the athlete does use both energy sources efficiently and beyond normal ranges, which is hoped for in ‘pure’ endurance athletes. The analysis of running economy also supports this with very little variance between different speeds. Put simply, the athlete has the capabilities to remain aerobic at higher intensities than that of a shorter distance runner, which is a must for ultra running.

The lactate stages also provided an example of efficient lactate buffering which is needed to support long lasting performance. Put simply, the athlete buffers the acid produced within the muscles at a constant rate, which will aid the long lasting performance needed for ultra running.

Every component of fitness measured illustrated that the athlete is in ideal shape for ultra endurance performance.

Graeme also listed some recommendations …

It is important that the athlete now follows on in a manner that will aid his performance, not change it. Up until now, the athlete has been very successful in training to become an Ultra Marathon runner, and the challenge of the different races this year will take his physiological capabilities to the edge.

However, on current levels, it is anticipated that the athlete will be capable to do this however the following training implementation is advised:

# Adherence to set training zones
# Daily core/postural strength work
# Weekly regeneration work
# 2 sessions per week based on recovery (pool based) to aid regeneration effect
# Close analysis paid to diet, weight and ‘pain’ areas
# Proper nutritional preparation and replenishment pre and post training

The ability to listen to body over mind during training…if it doesn’t feel good to ‘push through’, just lower intensity or stop.

I have made a list of other things I gleaned from Graeme during my visit but I’ll come back to those later.

This entry was posted in Clydebank Canal, Fitness Test at Hampden.. Bookmark the permalink.

1 Response to Recovery Run and Fitness Test Results

  1. Thomas says:

    That’s a pretty impressive assessment, John.

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