UPHILL RUNNING TEST

	A	B	C	D	E	G	H	I	J
1	ASCENT EFFICENCY TEST
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4		TEST 1: Pablo Villalobos Test (run 1 minute at each level and note the heart rate)				TEST 2: Climb m+ in a incline above 30% (2-4km distance) and run flat time in minutes
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6		minutes	Incline	Speed	HR	1000 / 10		700 / 7
7		1	0%	18		1000m+		700m+
8		2	1%	16,5		10km flat		7km flat
9		3	2%	15		PACE
10		4	3%	14		Ascent	0		0
11		5	4%	13		Flat	0		0
12		6	5%	12
13		7	6%	11,3
14		8	7%	10,7
15		9	8%	10
16		10	9%	9,5
17		11	10%	9
18		12	11%	8,6
19		13	12%	8,2
20		14	13%	7,9
21		15	14%	7,5
22		16	15%	7,2
23		17	16%	6,9
24		18	17%	6,6
25		19	18%	6,4
26		20	19%	6,2
27		21	20%	6
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