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Messages - vag

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151
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 02, 2023, 03:52:33 am »
Don't you get extremely bored when running for so long, especially when its an easy run?
I get bored to death, even when the scenery around is beautiful. I prefer it being a challenging run, it distracts me from the boredom torture lol.
I have to run 2.5 hours low-pace later this week and i already hate the idea.

152
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 29, 2023, 06:03:13 am »
28 September

Low aerobic zone run

16K @ 2:01:31 ( 7:36 pace )  :personal-record:

It's been a while since i used the PR icon. This was the longest duration run of my life, previous was the 1:54 HM race.
Went pretty nice actually. Didn't carb up, didn't refuel or even drink during it, just went out and run 2hours straight.
I did feel like (mildly) hitting the wall at around 12.5K ( 1.5 hours in ) but run was too easy to care.

153
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 28, 2023, 04:00:25 am »
27 September

ATG SQUAT:
10@20kg
10@40kg
8@50kg
8@60kg ( +3 reps )
3@70kg 
3@75kg

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60 kg
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 59 kg
SS1 info : 5 rounds

Kinda stuck, difficult to improve from here with 1 lifting day per week.
I don't care to either, lifting will be back on focus after the half marathon race.

154
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 28, 2023, 03:18:30 am »
Quote from: Raptor on September 27, 2023, 03:03:49 pm
Is there any way to reinstate the old journal?

Forgot how to read?  :P

Quote from: vag on September 27, 2023, 06:35:22 am
Edit:
i just noticed you mentioned it on your own
Quote from: Raptor on September 27, 2023, 02:35:16 am
PS. It would've been nice to still be able to use my old log and read through it.

Well, it's right there :
http://www.adarq.org/old-journals/raptor's-strength-power-journal/

155
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 27, 2023, 06:52:26 am »
26 September

"Race pace" run

Run 5K @ 24:30 ( 4:54 pace )

A little faster than last time. So again fastest 5K ever at this up and down course.

Was it easier than last week? Maybe a little, but probably not.
Can i repeat this 3 times to get my 1:45 HM? Must probably not.
Will i keep training with all paces adjusted to that 1:45 goal? Hell yes!
:headbang:

156
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 27, 2023, 06:35:22 am »
How dare you?? Continue the old journal!!!
:welcome: :headbang:


Edit:
i just noticed you mentioned it on your own
Quote from: Raptor on September 27, 2023, 02:35:16 am
PS. It would've been nice to still be able to use my old log and read through it.

Well, it's right there :
http://www.adarq.org/old-journals/raptor's-strength-power-journal/

157
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 26, 2023, 05:31:53 am »
^^^
Right, i meant ill try to not miss more days.
I'm  not improvising at all, i am strictly following a program. Those 2 weeks ( current #5 and #6 ) are the hardest, #7 cuts down a bit and #8 cuts down a lot, race is last day of week 8.

25 September

"Training pace" run

8K @ 44:44 ( 5:35 pace )

Went a bit too fast for the first 4K (5:20 average), then actively regulated.
5:30-ish pace is fairly easy now, it is not an easy run and it does accumulate fatigue but i still felt i could go on for ever.

158
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 25, 2023, 03:49:05 am »
22 September

Low aerobic zone run

10K @ 1:13:49 ( 7:22 pace )

Very nice long slow run. Watch approved, had a new mini jump in predicted race times, now under the 23m 5K / 50m 10K and 1:55 half milestones. Very nice.


23 September

SS1a : PUSHUPS: 15 @  BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds

I am logging this 2 days next, so again, i can't believe how sore my lats got from this silly BW exercise.
When im back to regular gym i have to incorporate reverse flys.


A combination of social stuff and weather didn't allow me to do my 400s sprints workout. I am a bit annoyed that i couldn't find 45 god damn minutes over the entire weekend but it is what it is.
It was a deload week anyway and my legs were too stressed, maybe it was a blessing in disguise.
Entering my 4 final weeks for HM now, gonna hit them hard! Lets go get it.

159
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 25, 2023, 03:38:28 am »
FWIW i leveled up when i changed my easy days to HR-zone based. HR has to stay below arerobic zone (currently 152bpm for me) at all times. When i exceed it i switch to walking until i am about 10bpm below threshold, then start running again.
In general, I follow a mixed approach now, "normal" runs are pace-based, "hard" runs are effort-based and "slow" runs are HR zone based. Each of those choices seems to work best for the specific workout purpose.

160
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 22, 2023, 05:11:02 am »
20 September

ATG SQUAT:
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg 
3@75kg  ( extra set )

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60 kg ( +5 kg for first set 1 )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 59 kg ( +6 kg for set 1)
SS1 info : 5 rounds

161
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 20, 2023, 03:37:35 am »
19 September

"Race pace" run

Run 5K @ 24:44 ( 4:56 pace )

A whole minute faster than last time. First time ever below 25 while not in a race and also fastest 5K ever at this up and down course.
On top of that, it wasn't even a time trial feel. Was harder than tempo but not exhausting. Something like RPE 8.5
Very promising!

162
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 19, 2023, 09:42:40 am »
18 September

"Training pace" run

8K @ 44:52 ( 5:36 pace )

Finally regulated my pace to the target 5:40. Those 10'' per km made a ton of difference in feel, it became a true easy run.
Watch noticed too, it became a "threshold" training instead of "VO2max" one.
Nice!  :headbang:

163
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 18, 2023, 07:55:13 am »
15 September

DEADLIFT:
10@20kg
10@40kg
8@60kg ( +10 kg )
8@70kg ( +10 kg )
5@80kg ( +10 kg )
5@85kg ( +5 kg )

SS1a : SEATED DB OHP: 10 @ 15, 17.5, 17.5, 17.5, 17.5 kg DBs ( +2.5  kg per hand for 2nd set )
SS1b : CLOSE GRIP LAT PULL DOWN: 10 @ 53, 59, 59, 59, 59 kg ( +6 kg for 2nd set )
SS1 info : 5 rounds


16 September

2K Warmup
Sprint 4x800m / 3-4 minutes walking rest. ( +1 sprint )
2K Cool down

Bad day, average paces around 4:45 , so 10 seconds per km slower than last week. Feeling stiff and slow.
Oh well , it happens, will bounce back next week.

164
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 18, 2023, 07:49:08 am »
I feel your frustration for failing a target but still, 1:33:xx is a damn good time! Those 4 minutes that you are missing are just 11 seconds per km. Could be just the "bad day" effect.
1 minute PR is huge and like you said, with some more focused training you'll be there. Go get it.

165
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 15, 2023, 07:34:43 am »
14 September

Low aerobic zone run

14K @ 1:40:18 ( 7:10 pace )

Watch run out of batteries at 4th km so i had to do the last10K without pace/HR tracking, which resulted me doing them a bit faster than planned/expected.

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