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Messages - vag

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211
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 08, 2023, 06:02:10 am »
6 June

Run 8K @ 43:41 ( 5:27 pace)

Unexpected crazy fast run, despite the increasing heat. Didn't even feel difficult or taxing either. No clue how or why.
Very very welcomed lol.


7 June

ATG SQUAT:
8@20kg ( +10 kg )
8@30kg ( +10 kg )
8@40kg ( +10 kg )
8@50kg ( +10 kg )
6@50kg ( +10 kg ) , ( -2 reps )

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 50kg
SS1b : SEATED ROWS: 10 @ 53kg
SS1 info : 7 rounds ( +2 rounds )

Very nice.

212
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 06, 2023, 12:48:58 pm »
31 May

Low aerobic zone run

8K @ 58:00 ( 7:15 pace )

Nice , yet a little faster again


1 June

RDL:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg


SS1a : SEATED DB OHP: 10 @ 12.5 , 12.5 , 15 , 15 , 15 kg DBs
SS1b : SEATED ROWS: 12 @ 47 , 47, 53 , 53 , 53  kg
SS1 info : 5 rounds


4 June

"VO2 MAX" RUN

2K warmup
Sprint 4x800m / 90'' walking rest
2K cool down

Heat is here. Not that much yet but body is not ready for it. Was aiming 4:30 paces for the sprints, barely got 4:50 average.

213
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 31, 2023, 09:02:49 am »
30 May

ATG SQUAT:
8@10kg
8@20kg
8@30kg
8@40kg
8@50kg

HORIZONTAL BENCH PRESS MACHINE:
10@50kg
10@50kg
8@55kg
8@55kg
8@55kg

LAT PULL DOWN:
10@53kg
10@53kg
8@59kg
8@59kg
8@59kg

STATIONARY BIKE: 20 minutes / 12 km

214
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 30, 2023, 03:53:22 am »
29 May

Run 8K @ 46:18 ( 5:47 pace)

Another no training weekend. Previous was election-travel-home, this one was packed-with-social-stuff (and alcohol lol). Damn it. I want more consistency!
On the bright side my runs are feeling good, even with this low frequency there is improvement in feel AND in watch numbers.

215
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 26, 2023, 11:30:36 am »
25 May

Low aerobic zone run

8K @ 58:35 ( 7:19 pace )

Almost same pace with last week's SB (7:16) but for 1km more now and on up-and-down real course instead of treadmill.
Previous SB pace on that course was 7:25 , for 1km less also.
Great!

216
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 24, 2023, 05:17:55 am »
23 May

ATG SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
5@60kg

HORIZONTAL BENCH PRESS MACHINE:
12@50kg
12@50kg
12@50kg
12@50kg
12@50kg

LAT PULL DOWN:
12@53kg
12@53kg
12@53kg
12@53kg
12@53kg

STATIONARY BIKE: 20 minutes / 12.5 km

217
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 23, 2023, 11:06:31 am »
22 May

Run 7K @ 40:58 ( 5:51 pace)

Decided to stop going fast-easy on those runs and stick to the suggested easy-run pace, which is 5:50.
Not sure for how long it will last, its been a cool May but sooner or later Greek summer heat will strike us.
Now gotta up mileage.

218
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 19, 2023, 10:34:46 am »
18 May

SS1a : SEATED BENCH PRESS MACHINE : 12 @ 50 kg
SS1b : LAT PULL DOWN : 12 @ 53 kg
SS1 info : 6 rounds

TREADMILL: Low aerobic zone run  7K @ 50:54 ( 7:16 pace )
That is season best for low aerobic run, 10'' per km faster than last week's PB  :headbang:

219
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 18, 2023, 11:43:36 am »
17 May

Run 7K @ 39:56 (5:42 pace)

Nice. Legs felt heavy but still i was naturally fast. First 5K was easy 5:25, then for the last 2 (both mostly uphill) low 6s.
Watch says i'm improving. Gotta keep at it!!!

220
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 17, 2023, 10:21:22 am »
Thanks!  :almostascoolasnyancat:

16 May

SS1a :  PUSHUPS 15 @ BW
SS1b  :BENT ROWS 15 @ 25 kg
SS1 info : 10 rounds

Slacking already,  >:( >:( >:(

221
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 15, 2023, 05:05:43 am »
14 May

5K RACE 23:07 ( 4:37 pace )

No PR (22:49) , but very very happy because:
  • Race was hybrid: 1 km track, 3km outside the stadium (trail, including a 15m high steep uphill ), 1 finishing km inside the track again
  • The second half of the race was done under heavy rain. I am talking soaked wet, the race number sticker was melting.
  • My last km was a lifetime PR, even by 1 second, 3:59 .

Clearly im at my all time best running shape. Now i gotta hold on to it and improve it, level up.
I have to keep going to races, or at least train like i am,  idk, set PR attempts monthly. Nothing fuels training motivation and consistency more for me.
This sub-4' last km gave me a whole new perspective, didn't imagine i have it in me. Sub-20 5K is doable! I have to chase it.

222
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 12, 2023, 06:32:51 am »
11 May

3K low aerobic HR zone warm up
1.5K @ goal race pace
2.5K low aerobic HR zone cool down

4:30 goal pace, 4:28 what i got.
Also got a sub-6'' low aerobic zone km which must be a first.
Note that this was done under mild rain and it was the 5th consecutive ( and 6th out of the last 7 ) day of running. Encouraging.

223
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 11, 2023, 04:02:52 am »
10 May

Low aerobic zone run

7K @ 51:54 ( 7:25 pace )

Great! Fastest low aerobic run of the season again (previous was the pre-race 7:31 , 2 weeks ago).
First 5K was even faster, in the impressive and close to PR 7:15 area, but last 2K were mostly uphill so they slowed me down.

224
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 10, 2023, 04:35:34 am »
8 May


SS1a : SEATED BENCH PRESS MACHINE : 12 @ 50 kg ( +5 kg for 2 sets )
SS1b : LAT PULL DOWN : 12 @ 53 kg ( +6 kg for 2 sets )
SS1 info : 7 rounds  ( +2 rounds )

STATIONARY BIKE: 30 minutes / 18 km


9 May

TREADMILL : 6K @ 33:05 ( 5:31 pace )

-Forced to do treadmill instead of normal run, due to a sudden monsoon-like weather twist.
Went very nice, given my deep hatred for treadmill work, especially fast-ish. 5:30 came very promisingly easy and controlled.

225
Progress Journals & Experimental Routines / Re: FP's log
« on: May 10, 2023, 04:20:24 am »
I used to be the "vertec eye" of the forum.  :P
I'm quite rusty now and there is a lot of distortion but i'll agree, that touch is in the 14'' above area, give or take. So all your calculations seem right, props, great jump!  :highfive:

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