We ran the Kosmin Test with the Kenston HS team and Catherine Dolohanty. The Kosmin Test is a predictor of current fitness level in the 1500m. We did the workout as described below. Each time we ran 60s all-out, we recorded the distance. The sum total distance is input into an equation to predict current 1500m capability. Here's how it played out...
Clay
1 - 420m
2 - 415m
3 - 420m
4 - 365m
TOTAL - 1617m
1500m - 3:58
1600m - 4:13.86
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Lisa
1 - 365
2 - 342
3 - 320
4 - 313
TOTAL - 1340m
1500m - 4:43
1600m - 5:01.86 |
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Catherine
1 - 340
2 - 315
3 - 305
4 - 295
TOTAL - 1255m
1500m - 4:57
1500m - Youth Adjustment - 5:07
1600m - 5:16.8
1600m - Youth Adjustment - 5:31
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Type: Kosmin Test for 1500m Prediction Time
Workout: Warmup - 60s all-out, 3min rest, 60s all-out, 2min rest, 60s all-out, 1min rest, 60s all-out, collapse and puke - Cool down
Goal Pace: <7:15
Warm up: 3.0
Warm down: 2.0
Extra Work: Active Isolation Stretching (Zones 1+5)
Workout Mileage: 6.0
Mileage This Week: 10.25
Total Weekly Target: 75
Posted on
Mon, January 10, 2011
by Clayton Burnett