Because need to review the shoes as tester, I had another short speed work today on track. It rained in the morning, but cloudy and warm the rest of the day. So I started my workout in the afternoon. I warm-uped by practice tennis serve. I served about 100 balls. Then I went to track. There were several people there walk or jog, although it is Thanksgiving. I started with a slow 400m jog. The 3 800m took 4:40, 4:45, 4:45 each and I run in track #4. The overall performance is better than last training 2 days ago, and I ran in track #3. My plan is in track #4, I run in 4:30 and then move to #5 and so on until #8. I will then take a 5K race to find out my new record and calculate the Vo2Max equivalent time for interval work out.
Rudolf gave a formula = 400+(lane after lane 1*(6.28* lane width))
Standard track, assuming 1.22m width:
Lane 1: 400 m
Lane 2: 408
Lane 3: 415
Lane 4: 423
Lane 5: 431
Lane 6: 438
Lane 7: 446
Lane 8: 454
Prepare for Alaska Cruise
7 months ago

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