This morning I went back to my gym to have my cardio point test redone. Last week my trainer wanted to try it with me running faster on a flat surface, which is much more like typical running. The results were difficult to compare to my previous tests, so this morning we were back to a steady pace and increasing incline. The results – my efficiency is continuing to improve.
Looking at my aerobic zones – zone one jumped from a heart rate beats per minute range of 98 – 107 up to 113 – 122. My last test was the end of August, so in two months my easy zone significantly improved. Zone two also improve quite a bit – from 108 – 133 up to 123 – 140. This really helps me on my long and/or easy runs. The goal is to stay in zone two, previously I tried to keep my heart rate around 130 and I have seen my pace get faster while in this zone. Now I can target 135 to 138, run faster, and still be in zone two. Zone three went from 134 – 158 to 141 – 158. What this tells me is my anaerobic threshold remains at 159. I was not surprised, when I do speed work it is not often my heart rate goes much over 158 for any length of time. Now I know I need to kick it up a bit when running speed workouts. Also, in all of my aerobic zones I am burning more fat.
My anaerobic zones four and five did not change, however my peak VO2 (oxygen utilization) increased from 47 to 49 over the two months. For a chart on ranges check this link. Simply put, metabolic training works. I am more efficient, I am running faster at lower heart rates, and I am burning fat – the preferred fuel to burn.
In addition to my assessment test, I finished my run workout which was a few sets of fast running with a brief recovery. In all I ran 4 miles today. These 4 miles took me to a new level in my training too. As of today, October 31st, I have now swam, cycled, and run more meters and miles than all of 2011. And I still have two months to go. I surpassed my swimming distance back in the summer, however in October I surpassed both my cycling and running distances. It continues to amaze me what I am able to accomplish – especially since my athleticism began in my early thirties – when most people are peaking. I mentioned to someone yesterday that the more I experience in life I am learning to never say never. You never know just what might happen…