Last night I took my son for his enrolment test, which he passed, no problem, and I decided to take advantage of the indoor track while I was there. I didn't time myself, I was just trying to complete 1 mile without stopping. I found the pace and did it no problem. I timed a couple of late laps and estimate I ran about a 9 minute pace. I'll try to get under 8 by the end of summer. I'm considering attending the Army Run in Ottawa in Sep and I'd like to do the 5K in under 25 min. I think that would be a respectable time. I just need approval of the funding.
I repeated the fitness test this morning before my workout instead of after it. I scored 53.9. That's higher than I expected. I expected about 45. I'll try it again from time to time to see if it's consistant over time. Still, it's not bad for an old guy that doesn't do "cardio".
Workout: pushups, chinups, squats (5x135, 3x185) and farmers walks 2 laps with 105s. I saw Jason Nunn's inovation use of duck tape (he called it gorilla tape) and it occurred to me how to bridge the gap between my gyms 125# DBs and the 145s. I'll just tape on some plates to the 125s as I progress. If I add 5#/week, I'll be to the 145s by June, at least in my dreams.
Edit: The Gerkin Test over estimates the VO2Max in healthy populations.http://occmed.oxfordjournals.org/conten ... source=mfc