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Messages - vag

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226
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 08, 2023, 05:07:37 am »
^^^^
Yes, damn it, i had this rule too. But those vaporflys laces have very good friction together, they never untie. Almost never, obviously  :uhhhfacepalm:



5 May

Run 5K @ 27:58 (5:35 pace)
2K low aerobic HR zone cool down

Bad day, was fast but somehow got tired too easy,  lungs-wise and muscle-wise. Decided to not push it and just do low impact to complete my mileage.



7 May

5K "Race emulation run"

Low aerobic HR zone warm up 2K
Sprint 10*400m @ goal race pace / 60'' walking rest
Low aerobic HR zone cool down 2K

Used 4:30 as race pace. Its a stretch but you gotta aim high lol.
Worked well actually, most of them was spot on, got a couple 4:40s and a couple 4:20s when i lost focus.
Can i do the exact same workout but without the walking breaks, achieving a finish time of 22:30? We will see this weekend :D

227
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 04, 2023, 05:25:55 am »
3 May

SS1a : SEATED BENCH PRESS MACHINE : 12 @ 45, 45, 50, 50, 50 kg
SS1b : LAT PULL DOWN : 12 @ 47, 47, 53, 53, 53 kg
SS1 info : 5 rounds

TREADMILL: low aerobic HR zone @ 30 minutes / 3.2K

228
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 02, 2023, 04:59:08 am »
30 April

RACE : 10K @ 48:58 electronic ( 4:54 pace )

Missed my PR by 23 seconds. Which is more or less the time i lost when i had to re-tie a fucking lace that untied.
Makes me crazy that even with the re-tie, i could have PRed if i was 2-3 seconds faster every km.
But all in all very happy, this was an all time peak-fitness performance.

Next goals:
-Stay consistent. I always tend to take a break from running after a great race. Gotta build on current fitness level, not lose it then start over.
-Be on the watch for more races. I really enjoy them, why am i not doing more?

229
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 30, 2023, 12:36:09 am »
28 April

2K low aerobic HR zone warm up
2K @ goal race pace
2K low aerobic HR zone cool down

Again, 5:00 was the goal pace, 4:54 what i got.
That is all, race time. I could PR if i get a perfect day with the race effect but im keeping expectation low. A time around 50 minutes will be success!

230
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 28, 2023, 05:32:55 am »
27 April

Low aerobic zone run

6.5K @ 48:54 ( 7:31 pace )

Wow another 20 seconds per km chopped off.
Fastest low aerobic run since 1 year ago (when i was preparing for the same race), very nice!

231
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 27, 2023, 04:57:19 am »
26 April

"Race emulation run"

Low aerobic HR zone warm up2K
Sprint 8*800m @ goal race pace / 90'' walking rest
Low aerobic HR zone cool down 2K

Always love this workout. Used 5:00 as regulated goal pace (aiming 50:00 10K as base, PR is 48:31).
Worked pretty well actually, all splits were negative, around 4:55.
Encouraging. Needed more preparation time but what can you do.

232
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 25, 2023, 05:01:24 am »
24 April

Low aerobic zone run

6.5K @ 51:05 ( 7:51 pace )

15'' per km faster than Friday, but more importantly, much improved feeling overall.

233
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 24, 2023, 06:04:17 am »
23 April

"Speed form" RUN

2K warmup
Sprint 8x400m / 2 mins walking rest
1K cool down

Was targeting a pace around 4:15 for the sprints. I was right there, 4:10 to 4:20 depending on the incline/decline.
Went all out at the 7th one (had a little decline for ~150m), got a shocking fast 88'' split (3:42 pace). Haven't run that fast for a long time, happy!

234
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 23, 2023, 04:10:02 pm »
21 April

Low aerobic zone run

8K @ 1:04:27 ( 8:03 pace )

20'' per km slower than last week here too. Damn it!

235
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 21, 2023, 05:19:23 am »
20 April

RUN 8K @ 47:05 ( 5:53 pace )

Disaster lol, lost in 1 week what i gained in 1 month  :huh: :uhhhfacepalm:

236
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 20, 2023, 06:32:58 am »
13 April

RUN 8K @ 43:20 ( 5:25 pace )

Another glorious spring night, another milestone-ish run:
Fastest pace in a run since half-marathon race in 2022, broke 5:30 barrier, broke 24:00 and 50:00 on garmin race predictions for 5&10K and so on.
And then, as promised, 1 week of nothing (Greek Easter holidays).
Damage aftermath today.
10K race next Sunday.

237
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 13, 2023, 04:31:42 am »
12 April

Low aerobic zone run

10K @ 1:17:01 ( 7:42 pace )

Finally a true spring night, pleasantly cool, dry, no wind. Instant results:
2K more than last time while 15''/km  faster, longest run of the year in duration and distance, great pacing control.
More nights like this please!!!

238
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 12, 2023, 10:39:10 am »
11 April

"VO2 MAX" RUN

3K warmup
Sprint 5x800m / 2 mins walking rest ( +1 sprint )
2K cool down

Goal pace for the 800s was 4:45 (that i got on average last time), I got around 4:40 in all sprints, with an extra sprint.
Overall i am constantly improving, but i am out of time. 10K race is in 2.5 weeks and i have Greek Easter ahead (1 week of complete disaster).
Oh well, it is what it is, ill just keep pushing. I have another corporate games 5K race soon after the 10K so it al adds up nice.

239
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 11, 2023, 09:40:33 am »
10 April

SS1a : OVERHEAD PRESS: 15 @ 25 kg
SS1b : BENT ROWS: 15 @ BW
SS1 info : 6 rounds

SS2a : UPRIGHT ROWS: 15 @ 25kg
SS2b : BACK WIDOWS: 15 @ BW
SS2 info : 6 rounds

Another partially sunny day that decided to become a winter-like night when i got home, cold, strong winds, tons of rain. Another run postponed, FML!!!

240
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 10, 2023, 04:49:57 am »
7 April

SS1a : SL DEADLIFT : 10 each leg @ BW + 25kg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 8 rounds

A training-wise wasted weekend, stuck between pre-easter errands and fucked up weather (cold, windy, stormy, incoherent).

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