Matt Larkin Combined Run Test Results (2023).xlsx

	A	B	C	D	E	F	G	H	J	K	L	M	N	O	P	Q	R	S	V	W	X	Y
1	Combined Lactate Threshold and VO2max Test @ The Endurance Coach																		Pace Chart Calculator
2	Participant Name				Matt Larkin				Targets/Goals										Speed (km/h)	Speed (mph)	Pace (min/km)	Pace (min/mile)
3	Test Date:				18-Nov-23				Easy pace 8 - 8:30 p.mile										10.5	6.5	5:43 per km	9:12 per mile
4	Age:				51				Max HR 176-177										11.5	7.1	5:13 per km	8:24 per mile
5	Height (cm):				173				Marathon base building										12.5	7.8	4:48 per km	7:43 per mile
6	Weight (kg):				74.5				9.94 km	54.53 (min.sec)									13.5	8.4	4:27 per km	7:09 per mile
7						% Max													14.5	9.0	4:08 per km	6:40 per mile
8	Threshold 1 Heart Rate (bpm):				140	77%			Max HR (bpm)			183							15.5	9.6	3:52 per km	6:14 per mile
9	Threshold 1 Speed (kph):				12	69%			VO2max (mL.kg.min)			68.7							16.5	10.3	3:38 per km	5:51 per mile
10	Threshold 2 Heart Rate (bpm):				165	90%			Max Aerobic Speed (kph):			17.5	3:26 per km	or	5:31 per mile				17.5	10.9	3:26 per km	5:31 per mile
11	Threshold 2 Speed (kph):				15	86%			Incline at Threshold (%)			1							18.5	11.5	3:15 per km	5:13 per mile
12	Lactate at Rest				1.3				Est 10k Speed			14.5	10.8739925						19.5	12.1	3:05 per km	4:57 per mile
13	RPE @ LT1	4		RPE @ LT2	7														20.5	12.7	2:56 per km	4:43 per mile
14																			21.5	13.4	2:47 per km	4:29 per mile
15	Lactate Test Data								VO2max Test Data										22.5	14.0	2:40 per km	4:17 per mile
16	Speed	Pace	Pace	Incline	t	HR	LAC	RPE	Speed	Incline	t	Rf	HR	VE	VO2/Kg	VO2	KCAL
17	kph	(min/km)	(min/mile)	%	hh:mm:ss	bpm	mmol	Borg	kph	%	hh:mm:ss	b/min	bpm	l/min	ml/min/Kg	ml/min	Kcal/HR
18	10.5	5:43 per km	9:12 per mile	0	0:04:00	128	1	2.5	10.5	1	0:00:30	24.6	138	49.4	31.1	2317	695	3.78906999
19	11.5	5:13 per km	8:24 per mile	0	0:08:00	137	1.2	4	10.5	1	0:01:00	22.8	141	57.2	35.0	2608	782	4.387344199
20	12.5	4:48 per km	7:43 per mile	0	0:12:00	144	1.6	4	11.5	1	0:01:30	26.2	146	63.2	37.5	2794	838	4.426028596
21	13.5	4:27 per km	7:09 per mile	0	0:16:00	153	1.7	4.8	11.5	1	0:02:00	25.4	144	62.8	38.4	2861	858	4.398015757
22	14.5	4:08 per km	6:40 per mile	0	0:20:00	160	2.8	5.5	12.5	1	0:02:30	25.7	149	64.0	38.8	2891	867	4.123489933
23	15.5	3:52 per km	6:14 per mile	0	0:24:00	169	4.8	7	12.5	1	0:03:00	27.7	152	68.9	40.7	3032	910	4.439194631
24									13.5	1	0:03:30	30.5	157	76.9	44.1	3285	986	4.587621178
25									13.5	1	0:04:00	30.4	159	80.7	45.5	3390	1017	4.814317673
26									14.5	1	0:04:30	33.8	164	87.7	49.7	3703	1111	4.871094654
27									14.5	1	0:05:00	33.7	165	90.6	46.7	3479	1044	5.03216848
28									15.5	1	0:05:30	39.6	167	103.8	54.6	4068	1220	5.393375189
29									15.5	1	0:06:00	40.7	171	106.8	54.3	4045	1214	5.549253085
30									16.5	1	0:06:30	48.1	175	117.5	58.0	4321	1296	5.735204393
31									16.5	1	0:07:00	50.2	178	125.6	60.7	4522	1357	6.130567419
32									17.5	1	0:07:30	53.2	180	131.5	62.8	4679	1404	6.05177373
33									17.5	1	0:08:00	65.7	183	145.2	68.7	5118	1535	6.682262704
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