P.E.P.

Name: Gareth David Waton        

Age: 17

Height: 5’10”

Weight: 12.5 stone

Activity: Basketball        

Level of participation: College team, Area Team, Thirsk Vikings Local Club

Profile: I consider myself to be a very fit and very active participant in a variety of sports and recreational activities. I currently do roughly between 19-26 hours of training a week and anywhere between 3-10 hours of competition in season. This is broken down into the following:

General Training

  • 2 hours training Monday PM, Wednesday PM & Sunday PM Swimming) (medium intensity- Aerobic only)
  • 1 hour training Thursday PM, Saturday PM (Swimming) (medium intensity- Aerobic only)
  • 4 Hours Training Monday PM (Basketball) (medium intensity- Aerobic only)
  • 1 Hour training  Monday AM, Tuesday AM, Wednesday AM, Thursday AM, (high intensity- Aerobic only) Friday AM (Basketball) (medium intensity- Aerobic only)
  • 1 Hour training Monday PM, Tuesday PM, Wednesday PM, Thursday PM (Basketball)
  • 2 Hours Training Thursday PM (Basketball) (medium intensity- Aerobic only)
  • 1 Hour Training PM (Football) (high- Aerobic + Anaerobic)
  • 1 Hour Training Tuesday AM, Thursday AM (Running) (low intensity- Aerobic only)

Competition

  • 2 hour game – Monday PM (most common venue)(If applicable) (Basketball) (high intensity- Aerobic only)
  • 2 hour game – Any day Tuesday-Sunday (Away venue)(If applicable) (Basketball) (high intensity- Aerobic + Anaerobic)
  • 6 hour Gala – Usually Saturdays or Sundays, possibly Wednesdays (Swimming) (high intensity- Aerobic only)

Having competed nationally in Athletics (discus + 400m – Nottingham 2002), Swimming (Malta 2000), I feel that I have a very strong sporting base. During 2001 I took up the sport of basketball and it has been my favourite sport ever since, I have competed at area, county and at a national league level in a local club. Purpose/aims

During this Personal Exercise Program introduction I will identify my aims for the whole piece of coursework and identify why. This in turn will affect how I prepare and perform the whole program. Firstly I will begin by stating the Health Related fitness aspects I will aim to improve on and then move onto Skill Related fitness.

Health Related Fitness

  • CV + CR fitness: CV fitness is the ability of the muscles to take in oxygen from the bloodstream. CR fitness is the ability of the respiration system to get oxygen from the surrounding atmosphere. For stamina building > being able to play, faster, harder, and at a better level for the whole game. Feedback from my coach, video analysis, and personal statistics could prove how much I have or haven’t improved this. (I.e. Am I scoring/hitting as many shots at the end as I do at the start?)

  • Explosive strength of the legs: This is the ability of the muscles to give a maximum surge of power at any given time. To improve my jumping in game: Allowing me to perform aspects of the game I currently cannot. Thus allowing me to score more points in game, increasing the chances of us winning. Physical evidence of me being able to perform offensive actions such as a slam-dunk, either out of play or in play could be used to estimate how much I improve on this. An increase in height of a sergeant jump is also an effective method of visually representing an improvement in this.

  • Muscular Endurance: Muscular endurance is the ability of the muscles to sustain continuous stress and exercise without suffering from fatigue; this is a key necessity in many games and sports. The ability to sustain a prolonged stressful activity, such as repeated muscular contractions in weight training, usually with less than maximal weight, or prolonged aerobic activity, such as running a marathon. According to the ACSM, muscular endurance is "best developed by using lighter weights with a greater number of repetitions." Improving this will allow me to perform for longer, harder and at the key times when this is required.

Skill Related Fitness

  • Skill/co-ordination: This will improve my dribbling skills and parts of my performance that requires quick effective co-ordination such as catching a javelin throw pass whilst moving, and shooting whilst in the air (ally-oop) this will also in turn help aspects of my game such as a left-handed lay-up. Defence & offensive lay-ups.

  • Agility: This is the ability of the body to change direction rapidly and accurately while moving in space. Basketball combines many series of movements to create an erratic, random choice of movements, being able to combine these changes in speed and direction gives a performer the upper hand in a game situation.

  • Reactions: the time that elapses between a stimulus and the response to it. Purely using my definition we can see this holds benefits for many open skilled environments such as open play in a basketball game. The quicker a performer can react to an opposing player’s decision the more time they have to evaluate and decipher a response to this. Consequently, this will help both my offence and defence in any open skill

  • Flexibility: The range of movement of a specific joint or a group of joints, influenced by the associated bones and bony structures, muscles, tendons and ligaments. The distance you can move a joint (range of motion) and the mobility of your muscles. This is not completely valid for the activity I have chosen but a small amount of flexibility is required to undertake some of the movements in basketball.

  • Speed: the time rate of change of distance, basically how fast something moves. Having good-excellent speed is a necessary part of my game. As I am constantly looking for the fast break scenario I hold this in high regard. Speed is essential for both offence and defence in basketball.

  • Balance: The ability of the body to hold positions against gravity. Within basketball there are few skills which require balance to perform. It is therefore slightly specific to my activity but is not entirely important to my aims.

  • Body Composition: This is a health-related physical fitness component that relates to the relative amounts of muscle, fat, bone, and other vital parts of the body. Different body compositions are specific to different sports.

Looking at the above information I can see that just from preliminary examination I can see that I need to aim to improve Muscular Endurance, Explosive Strength, Speed, and Lay-ups. Relating these to my performance I will now outline why I have chosen these as focal points for my PEP.

Firstly I must consider the position I play. Because I play in two different leagues the positions I play vary as different resourceful players become available. As I am a very versatile player I often get moved around to suit the team’s needs, I play most positions and can adapt to suit the needs of each category. However I feel to improve I must separate out one position and really work at the criteria. For this reason I have chosen to improve the criterion for the position of Point Guard.

Point guards are generally the shortest and fastest players in the team. They are often the best at dribbling and therefore they are often called upon to bring the ball up the court on offence while the rest of the players get into their positions. They are often the leader on the floor, calling out plays, and controlling the tempo of the game. They have the ball in their hands the most out of any position. I think not only does this position reflex my personal qualities of leadership and speed; It gives me a good opportunity to control the game and score quite a lot of baskets.

This position has a heavy dependency on speed, Lay-ups, Stamina, Muscular Endurance and Explosive strength. Looking at the above information I can see that just from preliminary examination I can see that I need to aim to improve Muscular Endurance, Explosive Strength, Speed, and Lay-ups. Relating these to my performance I will now outline why I have chosen these as focal points for my PEP.

  1. Muscular Endurance: Within my circuit I will be working a lot on muscular endurance of the arms. To be able to shoot consistently throughout a game I will need to have this skill. For this reason, I will set this as a primary aim. This will help me to play harder, faster, and at a higher level during the game. As my position demands a constant fast, hard attitude and dependence on stamina I feel this is something I really must focus on. Not only however relating to this position I must note that It will also help me improve my other positions
  2. Explosive strength: This will help me to jump; jumping is one of basketballs most fundamental skills, without it I would not be able to compete at a very high level successfully. In my position, I am one of the very first people my opposition will meet on their offence; therefore it is necessary for me to be able to jump. I must be able to intercept high balls and jump high enough to challenge a jump shot. This skill is not a rudimentary focal point of my position only, it relates heavily on the other positions that I play also.
  3. Speed: As my position demands me to be constantly giving bursts of speed I feel this skill is a must. The ability of my speed determines whether or not the whole team can function to perform a “Fast-Break” manoeuvre. My speed not only incorporates how fast I can run, but my reaction times to stimuli. How fast I can get my hands into the path of a pass, or how fast I can recognise a pass. It is as much mental as physical. I would like to see a good improvement of my speed. I believe that I can greatly improve at this as I am currently only mediocre at this skill
  4. CV Fitness: As I play in a game that is constantly fast paced for extended amounts of time there is a key necessity for CV fitness. I need to be able to perform at all times whether tired or completely fresh onto the court. Working my CV fitness will increase the ability of my heart to overcome these stresses and perform at the level I wish to achieve.
  5. Lay-ups: The primary goal scorer in any basketball game, over 80% of baskets are scored in this fashion. My ability to score a lay-up on a fast break scenario or in a static set-up is directly proportional to the total score of the team at the end of the game. Lay-ups therefore I feel must be implemented into my PEP. My lay-ups under pressured situations are currently quite appalling. I often miss on fast breaks; I believe this is due to the pressure on me; however my technique is almost perfect.

To effectively complete this PEP I must consider methods of evaluating myself, and my performance, one way of doing this is base line fitness testing. This can then be repeated after my sessions and a valid improvement may or may not be seen. The fitness testing I do must be relevant to my activity. I will therefore as above, work through each of the fitness tests that I intend to carry out and comment on the factors which affect their reliability and relevance. I will also include a preliminary result and an evaluation of this test.

By homing in on all these skills combined with base line fitness testing I can now identify areas I need to improve and targets I need to set. This will help me set out my circuit and eventually help me decide on the stations I need to use during my circuit.


Fitness

There are two main areas of fitness.  There is the health-related aspect of fitness, such as stamina, strength and speed, and there is the motor skills aspect of fitness, such as agility, balance and co-ordination

Health-Related Fitness Tests

Multi Stage Fitness Test – test for stamina

Introduction

This test is very good for games players as it is specific to the nature of the sport but, due to the short turns, is perhaps not suitable for rowers, runners or cyclists.

Required Resources

To undertake this test you will require:

  1. A flat, non slippery surface at least 20 metres in length
  2. 30 metre tape measure
  3. Marking cones
  4. Pre-recorded audio tape
  5. Tape recorder
  6. Recording sheets
  7. Assistant

How to conduct the test

The test is made up of 23 levels where each level lasts approx 1 minute. Each level comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. On the tape a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level. The test is conducted as follows:

  1. Measure out a 20 metres section and mark each end with a marker cone
  2. The athlete carries out a warm up programme of jogging and stretching exercises
  3. The test is conducted
  4. The athlete must place one foot on or beyond the 20m marker at the end of each shuttle
  5. If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the bleep and then resume running
  6. The athlete keeps running for as long as possible until he/she can longer keep up with the speed set by the tape at which point they should voluntarily withdraw.
  7. If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
  8. Record the level and number of shuttles completed at that level by the athlete
  9. At the end of the test the athletes conduct a warm down programme, including stretching exercises

My Results – 15.3  HR- 160

        Ratings (level)

Evaluation of Fitness test: 

This test is a very relevant and reliable test, all parameters are fixed and I can compare myself to a national average scale. The test will give me a base to start from and is easily set up. There isn’t another test available to me that can give me a more conclusive result as to my CV Fitness. I seem to be “Excellent” on a national scale, but I feel that I could have performed better. I feel that I am a more advanced performer and that it is not appropriate to situate myself on this scale. For this reason I have compared myself to the average of the current UK national basketball team. Their average was Level 15, Shuttle 5. So on this scale, I am slightly below average, and would like to improve in accordance to this.

From my result I can derive that my current V02 Max is as follows.

  • V02 max = 64.734 ml/kg/min (± 0.3 ml/kg/min)

This test is very valid; it is probably one of the best ways of calculating your V02 max. (Aside from using a Douglas bag) Its reliability is recognised only if the performer’s effort level is at max. As CV fitness and Muscular endurance are two main components of the activity I have chosen I feel it is a very specific fitness test.  


Queens College Step Test

Equipment: 41 cm high bench, stopwatch, metronome, pulse monitor (optional).

Target Population: Large groups or those incapable of doing a maximum test.

Advantages: Limited equipment and expertise needed, large groups can be tested at once, test can be self-administered.

Disadvantages: Test tends to under predict the values of fit adults. The test is sometimes unsuitable for short subjects and favours males due to the height of the bench.

Procedure: A three-minute step test on a 41 cm bench.

Stepping pace: Women 22 steps/min, Men 24 steps/min.

Subjects step using a four-step cadence, 'UP-UP-DOWN-DOWN' continuously for 3 minutes and then immediately take their pulse for 15 seconds, 5-20 seconds into recovery. Multiplying this 15 second reading by 4 will give the end beats per minute figure of the subject.

Using the linear relationship between heart rate and oxygen consumption the subjects one minute end test pulse reading can be used to predict a value for their Max VO2.

My Results - 125

        Ratings (level)

Evaluation of Fitness test: 

I feel that this test, much similar to the Multi-Stage fitness test is a very valid test, possibly less reliable than that of the multi stage fitness test. On this scale I am shown as “good” and I feel that this has not given me an accurate representation of my current ability. If I did this test again I think I would be able to achieve a much higher result. Through pure lack of knowledge of this test I feel I would have benefited from a preliminary run. If this has been classed as a preliminary then I predict my future results would be a lot higher.

         This test is probably third to only the Multi Stage Fitness Test and Douglas bag’s to giving an accurate representation of V02 max. Therefore it’s validly suffers when compared to other tests such as the ones above. The reliability of this test is however very good, results seemed to stay constant and were easily recordable. It as above, is very specific to the activity I have chosen.  The length of the leg levers + the human body’s stepping rhythm makes this test less reliable than the others. The action of this test is not at all specific to basketball.


Sergeant Jump Test - Power

Objective

To monitor the development of the athlete's elastic leg strength.

Required Resources

To undertake this test you will require:

  1. A wall
  2. 1 metre Tape Measure
  3. Chalk
  4. An assistant

How to conduct the test

The athlete:

  1. chalks the end of his/her finger tips
  2. stands side onto the wall, keeping both feet remaining on the ground, reaches up as high as possible with one hand and marks the wall with the tips of the fingers (M1)
  3. from a static position jumps as high as possible and marks the wall with the chalk on his finger tips (M2)

The coach then measures the distance from M1 to M2. The test can be performed as many times as the athlete wishes.

My Result – 59cms

        Ratings (cms)

Evaluation of Fitness test: 

Jumping is obviously a key skill in 90% of a basketball game. Most offence and Defence consists of jumping and a player’s ability to jump determines their success at performing certain skills and game manoeuvres. Currently on the scale I rate at “good” but I wish to improve this to extend my vertical jump into the “Excellent” range. This test is a reliable, relevant test and will show how effective my circuit has been on key aspects on my game. The test is valid; it is a good example of Explosive strength. The tests reliability suffers greatly as it is very dependant on the performer’s current state of fatigue, etc… There is a definite and steep drop in performance after even just 2 jumps. This test is extremely specific to my chosen activity. Jumping is a key factor in almost every game situation, from defence to offence, a player’s ability to jump and their capacity for explosive strength greatly influences their determined outcome of either success or failures.


Sit Ups Test – Muscular Endurance

Objective

The objective of the Sit Ups Test is to monitor the development of the athlete's abdominal muscles.

Required Resources

To undertake this test you will require:

  1. flat surface
  2. mat
  3. a partner to hold the feet

How to conduct the test

The Sit Ups Test is conducted as follows:

  1. Lie on the mat with the knees bent, feet flat on the floor and the arms folded across the chest
  2. Start each sit up with back on the floor.
  3. Raise yourself to the 90 degree position and then return to the floor
  4. The feet can be held by a partner
  5. Record the number of sits up completed in 30 seconds

My Result – 36

Ratings (number in 30 Secs)

Evaluation of Fitness test: 

I feel that this test is very valid as my testing shows it is a clear evaluation of current muscular endurance. And is an easy, reliable test to perform and set up and shows consistent results when repeats are done. It requires no partner and is available to me. There are several different techniques available and each one helps work specific muscle groups. This means that although it is seemingly simple it actually is a quite complex and a diversely innovative test. Looking at my result I can see quite clearly that I already am above the national standard; however this does not mean that I cannot improve, I would like to be able to hit 43-4+ on this test. This test is very reliable as I always score roughly the same. The specificity of this test however is below average for the activity I have done.


30m Sprint Test - Speed

Equipment: 30m tape measure, stopwatch.

Target Population: Sprinters, jumpers, games players or anyone who is injury free.

Advantages: Poor reactions and starting technique let down result.

Disadvantages: Subject to timing errors.

Procedure: Mark out 30 metres accurately on a flat, non-slip surface. Using a standing start, run from the start line as quickly as possible to the finish line. Have someone start the run and time it to the 100th/sec.

My result

4.3s

        Ratings (secs)

Comments

Looking at my result I can see that this clearly is a weak point in my fitness testing. I scored “average” on the national scale and I feel that, although I got this result I could have done much better with more experience in this test. I performed this test after a rather tough training scheme the day before. For this reason I feel that I should not perform my testing on a day such as this. I feel that it has impeded my performance and I could have proved to be much quicker on any other day. However I really must focus on this test as a basketball court is roughly 30m long. The ability to sprint this in less time than an opposing player is a key factor for offensive plays such as the fast break manoeuvre. For this reason, it is very relevant to my chosen activity and specificity for my activity is maximal. This is a very valid and reliable test, repeats seem consistent and it does give a good measurement of what I wanted it to.


Sit and Reach Test – Flexibility

Equipment: Sit and reach box, marking slider.

Target Population: Everyone without injury.

Advantages: Simple to administer.

Disadvantages: Only measures hamstring flexibility.

Procedure: Sat down with straight legs and the feet flat against a box with a ruler on top of it the subject reaches forwards with their arms and fingers outstretched and tries to stretch past their toes. The length of the stretch is measured in centimetres at the fingertips. Past the toe line is a positive reading. Not reaching the toe line is a minus reading.

Result –

6cm

        Ratings (cms)

Comments

Looking at my result I can quite clearly see that flexibility is one of my major downfalls. Scoring only a “fair” on this scale I can quite honestly say that this to me is an appalling score which I would like to improve on. This is not however a test that is very relevant to my activity. Being flexible does not necessarily impede your ability to play basketball. However to perform some skill based moves I must have a basic level of this skill. I feel that flexibility has never impeded my ability to perform but it may improve my performance if I chose to focus on this skill. However this improvement would be negligible compared to other skills that I could work on. With only 10 stations in my circuit I feel that this skill Related fitness will have to be left to one side. The validity of this test is un-deniable; it gives a true reading of flexibility and gives concise repeatable readings. This test is not at all specific to basketball.


Motor Skill Fitness Tests

Illinois Agility Run Test - Agility

Objective

The objective of the Illinois Agility Run Test is to monitor the development of the athlete's agility.

Required Resources

To undertake this test you will require :

  1. flat surface - a 400m Track
  2. 8 cones
  3. Stop watch
  4. Assistant

The Illinois course

The length of the course is 10 metres and the width (distance between the start and finish points) is 5 metres. On the track you could use 5 lanes.

4 cones can be used to mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 metres apart.

How to conduct the test

The Illinois Agility Run Test is conducted as follows:

  1. The athlete lies face down on the floor at the start point
  2. On the assistant's command the athlete jumps to his/her feet and negotiates the course around the cones to the finish
  3. The assistant records the total time taken from his command to the athlete completing the course.

My Result –  15.5s

        Ratings (secs)

Comments: - Looking at my performance I can see that I have scored a “good” on this test, I feel that the Illinois agility test is a good test of agility and a very relevant test to my chosen activity, Basketball relies heavily upon a mixture of Agility and speed. Agility is the ability of the body to change direction rapidly and accurately while moving in space. Basketball combines many series of movements to create an erratic, random choice of movements, being able to combine these changes in speed and direction gives a performer the upper hand in a game situation. I performed this fitness test straight after a long training session and I have derived from this that I could have performed much better than I have shown. For this reason I feel that my next score will be much higher. However I feel that this HRF + SRF will have to be left to one side when it comes to planning my circuit. I simply do not have enough stations to incorporate it into without impeding my other focuses. This test is very valid and specific to basketball; The nature of basketball makes it a very fast paced game where you need to change direction constantly.


The Ruler Drop Test – Reaction Time

Equipment: Metre ruler

Target Population: Games players.

Advantages: Gives an idea of a sportspersons perception/recognition and movement time to a simple single stimulus.

Disadvantages: This test is open to subjects anticipating the drop or getting cues from the 'dropper'. Having more trials and taking an average may negate the odd 'anticipated' result.

Procedure: With a partner holding a metre ruler at the “zero” end, the subject places their thumb and index finger either side of the 50 cm mark, without touching the ruler.

Without warning, the person holding the ruler lets go and the subject must catch the ruler between their thumb and index finger as quickly as possible. The score is the number just above the index finger (to nearest 0.1 cm).

Record the best of three attempts using your dominant and non-dominant hand.

Results: 12cm 1st preliminary. 15cm avg of 10 attempts

 

Comments

Looking at my result I can see that I am proportionally way of the scale for this test, for this reason it made me consider that the score was a one off lucky attempt at performing this test, however doing more of these tests has shown that I repeatedly score on average 15cm showing that I consistently score highly on this test. I performed this at near to 9am in the morning and wonder if the early time helped or hindered my performance of this test. Reaction time is the time that elapses between a stimulus and the response to it. Purely using my definition we can see this holds benefits for many open skilled environments such as open play in a basketball game. The quicker a performer can react to an opposing player’s decision the more time they have to evaluate and decipher a response to this. Consequently, this will help both my offence and defence in any open skill. This skill is most definitely a very specific skill to my activity, and it seems to be a semi-reliable test. I think that this would definitely have to be ruled out of my circuit as it is not one of my prime focuses. Because we can start predicting the dropping sequence of the ruler this test looses reliability.


Stork Stand Test - balance

Objective

To monitor the development of the athlete's ability to maintain a state of equilibrium (balance) in a static position.

Required Resources

To undertake this test you will require :

  1. Warm dry location - gym
  2. Stop watch
  3. An assistant

How to conduct the test

  1. Stand comfortable on both feet
  2. Hands on your hip
  3. Lift one leg and place the toes of that foot against the knee of the other leg

On command from the coach:

  1. Raise the heel and stand on your toes
  2. Coach starts the stop watch
  3. Balance for as long as possible without letting either the heel touch the ground or the other foot move away from the knee.
  4. Coach records the time you were able to maintain the balance.

Repeat the test for the other leg.

Results: - 22

Comments: -

Looking at my test result I can clearly see that again, this seems to be a low point of my performance. Scoring only “Below Average”, I feel that this is a point which could be seriously improved by something as little as experience. If I repeated this test I feel that I would score higher, and possibly even move a banding. Balance is not a key aspect to my chosen activity, however it is important to certain minority aspects of the game, such as stopping the ball from going out in a loose ball situation, a player may be required to balance on the edge of the court and still have time to pass the ball before landing outside the court. This requires a small amount of balance skill. For this reason I will not be focusing on this during my tests. The test is not very specific and lacks reliability. IT is however very valid, it does show an accurate reading of balance.


 Purpose/suitability of exercises

Looking at my fitness testing there is an obvious weakness in Balance and Flexibility where I have scored lower than average or average in these tests. These could be improved through specific exercises and a training regime. These however are not imperative to my chosen activity and it would not be relevant to spend the allotted time trying to improve these as the effect would be negligible, thus wasting time. I will now mention other points that I have derived from my preliminary fitness trials, including points of weakness that I feel are necessary and appropriate.

Looking at the remaining conglomerate of my results I feel that the sergeant jump test is possibly the most relevant test and scoring only “good” on this made me rather concerned and slightly in-adequate. I feel that this will be a very large focal point during my set sessions. The inclusion of many plyometric exercises will be the result of this score and I feel that this will be my main goal of the PEP.

Also, I have been slightly disappointed with my agility and speed testing, I have consistently scored average or slightly above average on these tests, I feel that I could have performed much better regardless of the training sessions before the testing and that this again must be a focal point for the PEP. Stations that are aimed to improve agility and speed will be placed into my circuit hence therefore. A I have already stated CV fitness and Muscular endurance are a necessity to almost every aspect of the game and for this reason I will be focusing on this within my PEP

I will now discuss a variety of different training methods that I could have used instead of circuit. I will work through their advantages and disadvantages and then explain briefly why I have or haven’t chosen them.

 

Continuous Training

This can be broken down into the following sub-divisions which have slightly different effects upon the energy pathways.

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  • Running at 50 to 60% of max. Heart rate or 20 to 36% of V02 Max. Very easy pace - metabolises fat - aerobic - duration 60 minutes plus. Useful for joggers & ultra-distance runners.
  • Running at 60 to 70% of max. Heart rate or 36 to 52% of V02 Max. Slightly faster pace - burns glycogen and fat - aerobic - duration 45 to 90 minutes. Useful for marathon runners. Improves cardiovascular system – capillarisation.
  • Running at 70 to 80% of max. Heart rate or 52 to 68% of V02 Max. 10km pace - burns glycogen ...

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