Cheers,
Really appreciate the feedback.
Classic butt kicks with knees down then. How you doing that with a wall behind you 
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you’re not…
it poses the question whether VO is best measured as an absolute or a % of height or stride length
how was that measured?
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Oh no i made up 7.5cm, as that is often quoted as optimal VO in texts.
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OPTIMAL…
LOVE IT…
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Maybe there’s some third direction knee bend I haven’t considered then
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ex para knees tend to point in random directions…
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And ex football players 
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like Traore?
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Did the heel flicks warm ups. I think I could feel something different, maybe the hamstrings. Leaning to move forward felt it in the calves.
Took it into the run, slipped to park run today so tempo 5:22/km. Really just the heel picks ups so I could feel my calf against my thigh to some degree on every stride. Sort of happy I didn’t feel it in my hamstrings as I would’ve got knackered, but also thought that might mean I’m not doing it right.
The lean, I’m not sure on - I definitely true to avoid sitting back into a cruise. But leaning more switched load onto my calves immediately.
I think I kept my hand carriage higher than my hips throughout.
19mins threshold, then into easy run and tried to keep form but picking up the heels meant running faster or I had to sit up in order to slow down. So an easy pace of 6:30 was more like 5:55-6:10 and heart rate higher.
There was no obvious way to film this as it was parkrun.
My VO was higher and my GCT was longer, but I guess first time the key thing was that it felt like I could hold that high heel recovery throughout.
you probably will, the calves will wake up after the soleus in particular will have been lying dormant after years of heel striking…
doesn’t quite need to be that high whilst running - you risk hurting the hamstrings…
it will - it contributes toward a faster pace, higher cadence and needs careful implementation…
which is why the recommendation is short reps with recovery and not 5k 
not uncommon - which is why you need forward lean - but also is reflected in increased pace when present…
comparison with doing drills into running please
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This is VO and GCT but guessing it’s not useful?
I think I’d have to use the lap function to divide up when static, into the run, from anything else.
I think it wasn’t overdone but I’ll try to get it on camera
not terribly…
yes please
and some drills into running
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Ah yeah not too keen on sharing that now I’ve seen myself. Plus I was doing it wrong. And maybe the XL vest was a mistake. Din’t have time to do my make up. It’s the wrong kind of light at 6pm don’t you know. Etc.
Will try filming the run again on Thursday. 
On the plus side, working on this has made me realise my seat angle has been all wrong for a long time on the trainer. Much easier now I’ve fixed it. It was the conversation about the calves and hamstrings that made me trigger on what was wrong on the bike 
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Pressing lap button like a mad thing on the way to the race to get some stats for you.
Static into run:
Static 5.5s
GCT 283
Cadence 133
Into run 5.7s
GCT 282
Cadence 173
Static 7.8s
GCT 318
Cadence 163
Into Run 10.7s
GCT 276
Cadence 171
Static 7.7s
GCT 294
Cadence 169
Into Run 11.4s
GCT 266
Cadence 176
If comparison is useful, in the race I ran:
2km @5:00/km
GCT 241
Cadence 177
3.3km @5:29/km
GCT 249
Cadence 177
4.8km @6:02/km
GCT ~259
Cadence 174
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Cadence for drills looks low leading to increased GCT
Do you have VO for this?
Seems to be all over the place
1st drill 7.6 into 6.8
2nd drill 6.3 into 7.4
3rd drill 7.3 into 7.4
Race was
5:00/km 8.5-8.7
5.29/km 8.1-8.4
6:02/km 7.8-8.4*
I sped up at the end and VO rose to 8.4