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Messages - vag

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241
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 07, 2023, 03:04:14 am »
6 April

RUN 8K @ 46:40 ( 5:50 pace )

A little slower than last time but run was under strong wind (15 to 20mph), front or side for the bigger part.
Feeling is definitely improving and so are all the Garmin performance metrics.

242
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 06, 2023, 03:33:46 am »
5 April

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 6 rounds

STATIONARY BIKE: 30 minutes / 18.1 km

Kind of PR on the bike. I do those sessions staying always on low HR zone (currently 149bpm), so it is a kind of fitness test, the mileage i can get for a given time.
My limit was 17 to 17.5K for 30 minutes, so nice jump to 18.1K !

243
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 05, 2023, 04:41:26 am »
4 April

Low aerobic zone run

8K @ 1:03:43 ( 7:57 pace )

Half a minute per km faster than last time and also broke the 8'/km average pace barrier.
NICE!


244
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 04, 2023, 05:35:56 am »
3 April

ATG SQUAT:
8@20kg
5@40kg
3@60kg
MSEM:
1 @ 70 , 75 , 80 , 85 , 85 kg

HORIZONTAL BENCH PRESS MACHINE:
12@55kg ( +5 kg )
12@55kg
12@60kg ( +5 kg )
12@60kg
12@60kg

SEATED ROWS:
12@59kg ( +6 kg )
12@59kg
12@65kg ( +6 kg )
12@65kg
12@65kg

STATIONARY BIKE: 20 minutes / 12 km

245
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 03, 2023, 03:50:23 am »
31 March

DEADLIFT:
10@30kg
8@50kg
5@70kg
3@90kg
2@100kg
1@110kg
1@120kg

BB OHP:
12@30kg
12@32,5kg
12@35kg
12@35kg
12@35kg

LAT PULL DOWN:
12@59kg
12@59kg
12@65kg
12@65kg
12@65kg

STATIONARY BIKE: 30 minutes / 17.5 km


1 April

TEMPO RUN

2K warmup
4x1500m  / 2 minutes walking rest.
1K cool down

Target pace was 5:20
I got 5:12 / 5:14 / 5:30(uphill) / 5:17

Very happy with those sprints. A few seconds per km faster than last same workout 3 weeks ago but with an extra mile sprint.

246
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 31, 2023, 03:46:02 am »
29 March

ATG SQUAT:
8@20kg
5@40kg
3@60kg
MSEM:
1 @ 70 , 75 , 80 , 80 , 85 , 85 kg

HORIZONTAL BENCH PRESS MACHINE:
12 @ 50kg
12 @ 55kg
12 @ 55kg
12 @ 60kg
12 @ 60kg

SEATED ROWS:
12@53kg
12@59kg
12@59kg
12@65kg
12@65kg

STATIONARY BIKE: 20 minutes / 11.5 km


30 March

Low aerobic zone run

8K @ 1:07:26 ( 8:26 pace )

Fail, couldn't keep pace or HR controlled. Wanted to run at 7:30 but the slowest i could go was 7:00 which would drive HR over 150 fast, then i had to walk and so on.
Sucked it up and did the run like that anyway.

247
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 29, 2023, 06:06:24 am »
4 days prolonged weekend travel to Athens, obviously no training ( except 15K steps walking around the city daily lol)
Back at it. 1 month out of the 10K race. Switching running and cutting to absolute priority.

28 March

TREADMILL : 1hr / 9.3K

1st and last km around 7:30 , all the rest around 6:00.
Longest duration and distance in 2023 in any kind of run, lifetime PR for both those on a treadmill.
NICE!

248
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 24, 2023, 01:28:30 pm »
23  March

RUN 8K @ 45:41 ( 5:42 pace )

15''/km faster than last time but more important, bouncy elastic feel. Finally!!!

249
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 23, 2023, 07:52:49 am »
22 March

Got tricked by the weather again, was supposed ( and actually was ) a warm sunny day, didn't bring gym clothes in order to run when i go back, then suddenly we got cold and rain.
FML, did home-workout instead and will run today.

SS1a : PUSHUPS 15 @ BW
SS1b : BENT ROWS 15 @ 25 kg
SS1 info : 12  rounds

lol @12 rounds, zoned in :D

Also, this is the 3rd consecutive post by me in the entire forum, in 3 days.
Wake up people!!!!!


250
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 22, 2023, 05:47:31 am »
21 March

ATG SQUAT:
8@30kg ( -2 reps )
5@50kg ( -5 reps )
8@60kg
3@70kg ( -2 reps )
3@80kg
1@90kg 
MSEM:
3x1 @ 80kg
3x1 @ 85kg
-Heading into the last month before race i decided to cut down volume on squats. Did MSEM after many years. Sooo good.

BB OHP:
12@30kg
12@32,5kg
12@35kg
12@35kg
12@35kg

LAT PULL DOWN:
12@59kg
12@59kg
12@65kg
12@65kg
12@65kg  ( +2 reps )

Cant add weight at those two anymore, just slowly improving form.

STATIONARY BIKE: 30 minutes / 17 km
-Cardio on each and every gym session from now on.

251
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 21, 2023, 07:15:55 am »
19 March

"VO2 MAX" RUN

2K warmup
Sprint 4x800m / 2 mins walking rest
2K cool down

Goal pace for the 800s was something around 4:50. I got around 4:45 in all sprints.
About 10''/km faster than last time. Nice.


20 March

Low aerobic zone run

6.5K @ 53:00 ( 8:09 pace )

Small improvement here too. I'd like some more but it was next day from sprints so ill take it.

252
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 21, 2023, 06:03:26 am »
Congratulations, great time.
I also agree, 5 and 10K are far more exhausting, half is more tiring overall but the... tire load is isodistributed, peak tire feeling is always lower.
Also gotta love how good this follow someone a bit faster works at races. Ive done it in 5K and 10Ks but it lasts too little, in my half i was following a dude for about an hour lol.

253
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 17, 2023, 01:06:03 pm »
16 March

SS1a : KING DEADLIFT: 12 @ BW each leg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 8 rounds

Wanted to run, so had no gym bag with me, but suddenly it became winter, strong rain, freezing cold and much rain. So no options but a home-workout.

254
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 16, 2023, 06:45:58 am »
15 March

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 7 rounds

STATIONARY BIKE: 30 minutes / 17.5 km

I have to lose weight. I am around 89kg now. I like it, i bulked to it intentionally, but it is time to cut now, look-wise and run-wise.
It's been a couple of weeks that i started 16:8 IF , while somewhat reducing calories and upping my running mileage.
I expected that to work but it didn't, BW is steady. Need to start looking macro-nutrients closer.

255
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 15, 2023, 05:45:55 am »
13 March

ATG SQUAT:
10@30kg ( +10 kg )
10@50kg ( +10 kg )
8@60kg
5@70kg
3@80kg
1@90kg 

BB OHP:
12@30kg
12@32,5kg
12@35kg
12@35kg
12@35kg

LAT PULL DOWN:
12@59kg
12@59kg
12@65kg
12@65kg
10@65kg


14 March

RUN 8K @ 47:30 ( 5:56 pace )

Slowly getting faster. But the feel is not improving, runs are stiff and tiring. Maybe i should rearrange, i am always doing this 1 day after squatting and 3 days after HIIT run. Legs are heavy.
Ill try doing the long slow run instead and save the "normal" run for 2 days later where im the most fresh.

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