Warm-up:
back squat (worked up to triples at 155)
overhead squat
good mornings
5x3 back squat (185,4x190)
Cooper test (treadmill, incline=1.5)
BL: 1.43 miles (VO2max = 40.15)
The Cooper test consists of running as far a possible in 12 minutes. It's a simple way to approximate your VO2max. For it to be accurate, you need to be running as fast as possible in the time allotted. I didn't quite do this, and stopped briefly twice when my heart rate broke 210 bpm (distance above is corrected for the stops). I hate running, but I committed to running a local 5k, so I'm trying to make sure I don't drop dead.
Incredible speed and power in this lightweight (160#) match (Edwards vs Berto), if you must, skip to the end for the insane finish:
Sunday, February 17, 2008
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6 comments:
I committed to running a local 5k, so I want to make sure I won't drop dead.
By dropping dead prepping for it? :) That sounds like a horrible test, but an interesting and simple way to get a read on VO2max.
Did I read correctly that they can get a 0.9 correlation out of the Cooper test? Seems awful high, considering that aerobic efficiency may vary widely across individuals running the same speed. Guess maximal effort is key, but I can see individual willingness-to-push varying pretty widely too...
Well, I've been neglecting the aerobic training, and it shows. Running an 8 minute mile will give you 2400 meters, which is an average VO2max (~43 ml/kg/min, Lance Armstrong's is about 85 ml/kg/min!).
I suspect that the high correlation comes from using a well-trained sample group. With the proper equipment, it's pretty easy to tell when someone is lying about pushing as hard as they can.
Ha, maybe a little human rotorod apparatus is in order...
Wow, what a finish! I was just thinking how good a job Berto was meting out punches from his back when the ref brought them up. Notice how Edwards kept Berto's head down when he had him by the leg?
Poor Berto's single leg takedowns will never be the same ...
After that knee I'd be happy if my speech and cognition were still the same...
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