When I started training a year ago I went to the Schulthess Klinik  to set my first benchmark: I had the heart rates and lactate levels tested at staged running speeds. Now, one year later, the day of truth has come. I went for the final test. It wasn't exactly what Haile Gebrsellassie would have scored but the average 6 hours of training per week have definitely lowered my average heart rates and lactate results. One year ago the 2.0 mmol/l threshold was at 12.3 km/h and 166 hartbeats per minute. Today it's at 13.1 km/h and 156 heartbeats per minute.