Scott McMillan : Endurance Junky

Core in the AM.
1:10 Bike commute a little stiff from the workout.

Cycle: Bike commute 1:10
Interval workout with VFAC.
2 x 3km (10:20, 10:14) left hip flexor felt tight from the VO2 test, did not loosen until half way through the second interval.

Core in the AM.
1:10 Cycle, left leg upper hip flexor is sore.

Scooped from A Trail’s Runners Blog:
Ultramarathoners are the ultimate road warriors

I had a Max VO2 test in the AM before work, the test was part of a research study at UBC. These tests are kind of brutal, this was done on a bike so it was quite hard for me, I cycle but not like that.
Here is the normal score range for males:

Age

Very Poor

Poor

Fair

Good

Excellent

Superior

13-19

0-34.9

35.0-38.3

38.4-45.1

45.2-50.9

51.0-55.9

56.0+

20-29

0-32.9

33.0-36.4

36.5-42.4

42.5-46.4

46.5-52.4

52.5+

30-39

0-31.4

31.5-35.4

35.5-40.9

41.0-44.9

45.0-49.4

49.5+

40-49

0-30.2

30.2-33.5

33.6-38.9

39.0-43.7

43.8-48.0

48.1+

50-59

0-26.0

26.1-30.9

31.0-35.7

35.8-40.9

41.0-45.3

45.4+

60+

0-20.4

20.5-26.0

26.1-32.2

32.3-36.4

36.5-44.2

44.3+

I […]

I had body composition / hydrostatic testing done at the Buchanan Excercise Lab at UBC. Hydrostatic is kind of interesting you are weighed underwater after your exhale all the air from your body. This is compared to your actual body weight (out of water). Since fat floats and all other body tissue sinks, they […]

1:48 on the trails felt alright, last 15 minutes I ran at tempo pace.

Did the Grind early Saturday morning tough time operating on about 4hrs sleep and slightly hung over, still managed a 34:05. Later in the afternoon I did a 1.5 hr spin out to UBC SW Marine, looped through 16th Ave return.

Bike commute : 1:10

Interesting article on the Australian Mountain running association website on mountain running training.
http://www.mountainrunning.coolrunning.com.au/misc/training.shtml
I found this interesting:

Over eighty per cent of elite mountain runners in Australia do a significant amount of cycling as part of their training. Cycling greatly strengthens the quadriceps and stomach muscles, while avoiding the foot strike pounding of running. The quadriceps muscles […]