Some Representative Workouts

In getting ready for my meeting with Ben Popp to review my VO2 max data done at the U, I looked for some representative workouts.

Date	Activity	Distance	AHR	Notes
10/13	Regular run with 2.8 km tempo	13 km	170*	*During tempo split
10/09	My average quick jog	6.2 km	164	A little faster than usual
10/04	Distance	21 km	142	Not paying too much attention to HR
09/26	Interval 3x 1000 m track
09/12	Interval 5x 1600 m track
08/25	Distance	24 km	137	Paying a little closer attention to HR.

We discussed my regular training in light of the VO2 max testing.

Ben came up with the following HR zones:

... and suggested the following workouts:

• 5 x 5' in Zone 4, 3-4/month
• 2 x 20' in Zone 3, 2/month
• Max effort (like a race), 1/month
• Overdistance (3+hours), 30% Zone 1, 70% Zone 2, 2/month.