Duration = 13:36
Distance = 1.5
Calories = 169
Max HR = 190
Avg HR = 177
Running Index = 38
Max Cadence = 100
Avg Cadence = 91
This month, the assessment was Saturday afternoon. The conditions were good. We were indoors and the run was on a short track.
This month, I had the same waist measurement as last month, 35 inches (22.5 points). I did 24 crunches (7.1 points) and 40 push-ups (10 points, maximum available). Going into the run, I needed 35.4 points or 14:24 for the 1.5 miles to pass. This track is real short (9 laps to the mile), but the surface is great. I was shooting for a 9:00/mile, or 1:00/lap of this track. This would give me a nice cushion against the 14:24 I needed. I had a good start and ran a very consistent pace. Part way through the run, I noted I was ahead of my target (my laps were less than 1:00). I let up just a touch (later review showed my heart rate dropping from 180 to 176) as I didn't want to burn out short of the 1.5 and I was currently running faster than I have ever run for that distance. Once I got closer to the finish and still felt good, I started to pick up the pace a touch and ran the last lap in a nice kick. (The only problem I had was the corners were sharp enough that I had to lean well inside to make them at speed.) Final time was 13:36 (37.5 points). I passed the assessment with 77.1 points.
My waist measurement and the crunches are the weakest parts of my assessment. I've lost 5 pounds already and plan to continue the pound/week rate for the next few months. Now that I have met the standard, I can back off a bit on the intensity and replace that with strength training (including crunches). I intend to increase my score. I expect that the waist will eventually respond to the weight loss. I intend to continue training on running. I just plan to increase the intensity at a slower rate (closer to once every four weeks). I also plan to start a longer range running program starting with building a proper base. I'm looking at entering my first 5K race. The plan I've been following is modeled on training for that race, so I should be ready for that distance though not necessarily at the speed I used here.
[posted 2130, 14 December 2008]
[Edited 1300, 15 December 2008 to fix font]