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Messages - vag

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436
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 14, 2022, 02:58:40 am »
12 February

5 and a half hours of skiing!!!  :wowthatwasnutswtf: :headbang:

It's been 2 years. Was rusty as f@ck of course, barely got to a decent form at the end of the day.
Still, what a glorious thing skiing is, a very enjoyable sport in a magnificent nature surrounding.
This totally ruined my weekly run-training plan ( no low aerobic run and no HIIT run ). Don't care , totally worth it, skiing makes me so happy! ;D

437
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 11, 2022, 03:02:11 am »
10 February

SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 10 rounds

438
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 10, 2022, 04:38:33 am »
9 February

Easy run 11K @ 1:04:24 ( 5:51 pace )

Progress! 1K more yet 5'' per km faster. 10K split average pace was 10'' faster than last week, nice.
My plan is to add 1km every week, bringing me to 15K mid-March, then i may stick with 15Ks or add slower, like 1K every 2nd week.
Watch says im overreaching, first time i see this training status. But it is more like i was under-reaching lately, im not gonna hold back.

439
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 09, 2022, 02:08:15 pm »
8 February

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 8 rounds

Was too sore from yesterday and i focused on form/ROMagain so i got to failure at 8 rounds instead of my 'normal' 10.

440
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 08, 2022, 03:52:21 am »
7 February

SS1a : PUSHUPS : 15@ BW ( -5 reps per set )
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds ( cancelled )

Took a step back to fix pushups form, quality over quantity. Watched many videos, recorded myself too, turns out i was doing many mistakes.
As expected, fixing ROM  & form strictness made the exercise much much harder, i barely made it to the 10th set of 15s.

441
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 07, 2022, 02:41:05 am »
5 February

Tempo run

3K slow jog warmup
Sprint 4 x 1500m / 2 minutes walking rest
1K slow jog cool down

Target pace for the 1500s is 4:50
I got 4:43 / 4:56 / 4:56 / 4:51

This was very challenging, not max but close. But im happy with the result. 1 month since last intense workout too.
Ok, that wraps it up with the '1 month since...' workouts. I'm back to business for good.

442
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 04, 2022, 02:51:12 am »
3 February

Low aerobic zone run 10K @ 1:18:53 ( 7:53 pace )

Haven't done such a run for a whole month so pacing was very rusty here too and i was much slower (previous was 12K @ 7:38 ).
Is ok, it will come back.
I registered for a 10K race in April, my first race ever in a distance bigger than 5K  :headbang: :ibrunning:

443
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 02, 2022, 03:21:36 am »
1 February

SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds

444
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 01, 2022, 11:59:27 am »
31 January

Easy run 10K @ 59:23 (5:56 pace )

Identical run with 6 days ago.
Same cold weather, same distance, same total time, same rusty and very inconsistent pacing.

445
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 29, 2022, 07:59:41 am »
lol legs dead from running after 3 weeks, squat-level soreness all over even in quads!

28 January

SS1a : OVERHEAD PRESS: 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 5 rounds

SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 5 rounds

446
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 28, 2022, 07:55:04 am »
27 January

Easy run 10K @ 58:52 (5:53 pace )

Hey-ho-let's go!
Temperature 2'C/35'F. Pacing very rusty (20 days since last run ) , fastest km was 4:53 slowest was 6:48 lol.
However still got sub 60' 10K relatively easy. Happy, good fitness base is good!  ;D

447
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 25, 2022, 05:45:59 am »
Still can't find the motivation to go run in the freezing cold ( at nights that are convenient for me it is like -2'C/28'F and windy, feels like index down to -10'C/14'F )
It is getting a bit milder though and i am beginning to grow annoyed at this being the 3rd week im not running so i'll suck it up and go one of these days.

24 January

SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds

448
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 19, 2022, 04:05:33 am »
18 January

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 8 rounds ( -2 rounds )

Arms got too tired so i terminated early, shoulders were good for more. Makes sense, shoulders were still worked but i haven't done arms work since 9 Dec.

449
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 18, 2022, 07:51:21 am »
A combination of lots of work, freezing weather and low motivation have caused a week off. I could force a couple of workouts after mid-week but decided to just let it happen.
Lets' see if i can bounce back strong.

17 January

SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds

Matched last time's reps. Of course it felt harder than 2 weeks ago but I'm happy i pulled it through.

450
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 08, 2022, 08:57:49 am »
7 January

Tempo run

3K slow jog warmup
Sprint 4 x 1500m / 2 minutes walking rest ( +1 sprint )
1.5K slow jog cool down

Target pace for the 1500s is 4:50
I got 4:43 / 4:47 / 4:40 / 5:00

Added a 4th sprint. I got tired though so i missed target pace at that last one. Clear negative on the other 3 though so overall great.
Now i will start progressively overloading the easy and low aerobic runs mileage. My plan is set, next October that is this big night race, i am competing at the half marathon  :headbang:

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