Trial Test Day 1
Coopers test - Grass 400m track. 10min w/up. Run completed with nasal breathing and alternate foot exhalation.
2.615km - ave pace 7.23 min mile
12min cool down
-Break (travel to swimming pool) -
50m sub 1min > 47 secs without going all out - fast pace not hard pace.
Rest 30s then
2 X 25m sculling on side (replicating 25m tow)
Rest 60s then
400m FS > 9.19min.secs @ about 110bpm very comfortable pace.
- Break 40min or so (to travel home, eat breakfast and travel to pack march start point) -
12km pack march with 18kg + water (used home made sports gel - worked out OK)
1hr 48min (27.08/26.04/26.59/27.47) ave 145bpm max 163
Complete 10min walking then 2min shuffle on every tenth minute (8min walk 2min shuffle)
Nasal breathing, alternate leg exhalation throughout.
Massage about 90min after pack march… wow. Thank god for massages!