Beep Test pre-training completed

Further to our previous achievement of jogging 5km in 30mins in prep' for Garrick's ADF training, we completed a score of 7.5 or higher on the Beep Test today. You can go find information about it yourself, but it's a standardised jog and sprinting fatigue exercise which starts slow and increments to murder speeds while the participant runs back and forth between a 20 meter span. It's been used as a baseline indicator for a variety of sports and industry fields in Australia for decades.

Prior to doing the 5km jog training, Garrick and I made two beep test attempts. Garrick scored 7.1 then 6.8 a week later. I got 6.8, then 6.5...neither of us were up to snuff.

So today we made another attempt and voluntarily stopped at 8.0. We both definitely could have gone further, but the goal was met. We'll go to absolute fatigue another day. It's difficult to continue at max-effort when you're excited about reaching a previously unobtainable level.

Next step is to get Garrick up to par on the PushUps and SitUps. IMO they're waaaayyy too easy compared to the jogging and running requirements, but Garrick has done no weight training in his life, so I guess we'll have to get him there. I've done sets of 50 strict form pushups while doing my 300/day routine, and could rip out 100 situps if pushed, so I know we can achieve the same for Garrick in no time.

Garrick's ADF fitness training progress

This evening Garrick and I completed our first C25K (Couch to 5km fitness progress tracker) run together achieving the final goal of an unbroken 5km jog within 30 minutes. (I've done it in the past, this is Garrick's first time. Keep in mind I'm eying off my 50th birthday in 18 months.)

https://www.sports-tracker.com/workout/mashee/628639a76bc79d24908aa3da

Click on the "show graph" in the bottom left and mouse-over the graph to indicate the realtime location at any given moment. Notice we nailed the pace and barely wavered during the entire run. Right on the money.

The ADF fitness criteria stipulate 2.4km in 14minutes; 10.3km/hour, which is close enough to 10km/hr. We doubled the requirements by meeting the C25k goal. By sheer coincidence we nailed the 2.4km in exactly 14 minutes anyhow as it was the start of the jog and our pace was marginally faster. Win Win.

So now that we've smashed that we'll just revise it once a month to stay on track while we move onto other goals like hitting 7.5 on the beep test, and then tying in the pushups and situps during the same session.