After doing long hill repeat workouts two days in a row, I decided to mix it up with non-running. That pretty much leaves the Stairmaster Stepmill. An hour VK on the stepmill requires that I go at 85 steps per minute for an hour.
From my calculator HERE
Time: 60:00
Steps/Minute: 85
Vertical Feet: 3400.00
Miles: 0.72
Average MPH: 0.724
Average Pace: 82:49
Vertical/Hour: 3400.00′
Vertical/Minute: 56.67′
VAM: 1036.3
Anything over 1000 VAM is better than an hour VK (by definition, meaning that 1000 meters is a kilometer, and an hour is 60 minutes – DOH!)
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| Oh, don’t forget I was wearing a 12 lb vest too |
Just let me tell you. It’s dang tough. I don’t recommend this to anyone of reasonably normal sanity. That being said, and hour VK is a totally admirable goal. [ Heart rate on STRAVA ]
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| Shots of the console readout after the workout |
BTW: I was wearing a 12 lb weighted vest. Just sayin’
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