My Actifit Report Card: February 11 2025: Rambler Track 5k

Yesterday, I went to Rambler Track to finally get a proper VO₂ max reading via my Galaxy Watch7.

VO2 max is your maximum oxygen intake during
exercise. It's measured in mililiters of oxygen per
kilogram of body mass per minute (ml/kg/min)
/O2 max is a common measure of cardiorespiratory
(heart and lung) health and endurance. A higher
number is better.

The VO2 max measurements provided in Samsung
Health are estimates based on your heart rate

In order obtain the reading, the instructions are to walk at least 2.5 miles per hour for 10
minutes on a flat course with good GPS signal. Typically, my runs contains some degree of elevation change such as hills so I decided a track would provide a suitable reading.

To my surprise, my reading was not that much better than my last run on the creek trail only rising from 37.9 to 38.1 ml/kg/mim. And those couple tenths of a point represented a lot of effort.

The effort was significantly enhanced by the presence of a young man that caught up and overtook me slightly on the track but I was able to maintain his pace for quite some time.

When we reached a track subject to moderate gusts of wind, I was reminded of geese or other flocking birds that would utilize the aerodynamics of flying in formation. Unbeknownst to this fellow, I was using his position to shield me from the wind and reducing drag.

Despite this advantage, the unknown runner eventually widened the gap in between us. As concern grew for the indignity of being lapped, I cranked up the gas and eventually noticed the young gentleman switch to walking.

I was not about to let up as I had about another mile remaining so I decided to push. It was soon thereafter that I regained the ground between us and passed. Now the only thing left is to finish the 5 k which I did and then some.

So, it was a bittersweet result.

• Yes, I achieved a personal record.
• Yes, I overtook my oblivious competitor.
• No, my VO₂ max did not improve much.

But there is a catch to the last one.

While my results are poor for my age group, I am also at the upper end of the same age groups. That means it is relative to people that are mostly younger than me. I do wonder how I would fare agaimst others that are the same age. Even so, I am not content with just being just fit for my age but am rather interested in returning to or even exceeding the fitness of my youth.

That is the goal. Is it lofty? Perhaps but the only way I am going to know of it is possible is by giving it my best shot.

Advanced Running Metrics

Text obtained using OCR and LLM parsing from Samsung Health app.

About advanced running metrics

These metrics analyze your overall running form, giving you the insights you need to become a better runner.

The analysis is based on your pace, age, weight, and height. For each metric, you'll get a score of Improve, Good, or Excellent. A score of Improve means your performance can get better with training. We'll provide drills that can help.

About your overall score

Your overall score is based on all the running metrics monitored throughout the workout, taking into account the way the score for each metric varies as you run.

Getting advanced running metrics

Advanced running metrics are only calculated if you're running or jogging throughout the workout period. If you walk for part of the time, no advanced metrics will be calculated.

powered by myotest

Asymmetry

The difference in how much time each foot is in contact with the ground. Higher asymmetry can increase fatigue and injury risk.

• Great
• Good
• Improve

0% - 2%
3% - 8%
9% - 100%

(09"39"" /mi)

Contact time

The time that your foot is in contact with the ground and exerting a force greater than what's needed to support your weight. Lower contact time is a sign of greater efficiency.

• Great
• Good
• Improve

100 - 150 ms
160-180 ms
190-240 ms

(09'39" /mi)

Flight time

Time that your feet are in the air or touching the ground but exerting a force lower than what's needed to support your weight. Higher flight time is a sign of greater efficiency.

• Great
• Good
• Improve

210 - 250 ms
180 - 200 ms
100-170 ms

(09'39" /mi)

Regularity

The consistency of your body movements. Declining regularity during a run is often a sign of fatigue.

• Great
• Good
• Improve

0.96 - 1.00
0.90 - 0.95
0.00 - 0.89

(09'39" /mi)

Vertical

The up-and-down movement of your center of mass. Less vertical oscillation means more efficient forward motion.

• Great
• Good
• Improve

2-8 cm
8-9 cm
9-20 cm

(09'39""/mi)

Stiffness

The vertical stiffness of your body while you run. Greater vertical stiffness means you exert more force with each step. Decreasing vertical stiffness can be an indicator of fatigue.

• Great
• Good
• Improve

50-130 kNm
46-49 kNm
15-45 kNm

(09"39" /mi)

Based on my results for regularity, the following drills are recommended: (This will be a good reference for me and anybody else struggling with this metric)

Drills

Improve your stride regularity.

Metronome running

5 mins

Match your paces to a metronome to keep the timing steady. Choose a leisurely pace to begin your training

Run: 40 secs
Rest: 20 secs
Repeat: 5

Backward running

5 mins

Run 10 meters backward, then 10 meters forward keeping a steady rhythm to your strides

Run: 10 m x 2
Rest: 20 secs
Repeat: 5

Treadmill training

5 mins

Keep a fixed speed on a treadmill, running at a comfortable pace, about 8 to 11 kph. Try to keep your cadence consistent.

As you can see, it looks like I have my work cut out for me. Will integrate these drills into my routine. See ya next time!

Thanks for stopping by ✌️
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

11/02/2025

14554

Running