8.5 1:08:23 148/157 I drove to the track today (lst time ever). My knee might be failing on me and I thought it would be better to do all my running on a nice surface (as well as no slight decline in my warm up). Another aerobic fitness test 8:51.2 135 wu 8:12.2 141 wu Test - this week 4 weeks ago 7:42.1 151 8:06.8 152 7:48.4 152 8:09.9 153 0.5 3:56.6 152 (switch directions 1/2 way through) 7:55.9 153 8:11.9 153 7:57.2 152 8:12.0 154 7:55.2 152 8:04.2 147 - barefoot to finish it off... The 4 test miles averaged were 7:51 @ 152 this week and 8:10 @ 153.75 four weeks ago. I am pleased, it takes about 4% less time to cover the same distance! I tried to use the last 5-6 weeks as an aerobic base building time - nearly all my runs were at an HR near 151 bpm, except about 6 miles on Mondays and long runs varied between MP+10% and progression runs.
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