Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - vag

Pages: 1 ... 34 35 [36] 37 38 ... 341
526
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 21, 2021, 06:14:18 am »
20 September

Easy run 10K @ 59:39 ( 5:58 pace )

Wasn't that 'easy' for the last 2K. And the first 8K felt almost as hard as last week's fast-easy 8K @ 5:37 pace.
I blame the weather, it was another summer throwback night, 28C / 80%RH. Hopefully that was probably the requiem , today north winds started and its is much colder and dryer.


Quote from: vag on September 03, 2021, 06:14:45 am
So there you go, goals for end of September : sub 6:00 pace for easy 10K / sub 8:00 pace for low aerobic zone runs.

Sub 6:00 pace 10K , CHECK (V)

527
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2021, 06:08:03 am »
Oh no, i meant that maybe you should bulk, add some bodyweight , not add weight to the excerises.

528
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 19, 2021, 07:42:41 am »
18 September

VO2-max run

3.5K warmup
Sprint 4x800m / 3 minutes walking rest
1.5K cool down

Theoretical trget pace for the 800s is 4:24
I got 4:23 / 4:30 / 4:31 / 4:37

Splendid! Was the first 800s session since mid July, plus it was another hot and humid night. I would be perfectly fine with a 4:45 average, the 4:30 that i got is awesome.

529
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 18, 2021, 06:18:44 am »
16 September

SS1a : UPRIGHT ROWS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 10 rounds


17 September

Low aerobic zone run 10K @ 1:22:10 ( 8:13 pace )

Sudden throwback summer night ( 28'C / 80%RH ) sabotaged me. Still great progress ( +2K distance , -5''/km pace , had sub 8:00 pace till 7th km ).

530
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 18, 2021, 06:14:57 am »
Quote from: adarqui on September 16, 2021, 09:15:55 pm
this week, so many pushups/dips/pullup variations etc

tryna get this physique tighter

Maybe consider adding some weight? Not much, 5-10 lbs of clean bulk, it would really make a positive visual impact IMHO

531
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 16, 2021, 09:54:05 am »
15 September:

SS1a : OVERHEAD PRESS : 12 @ 25 kg ( +2 reps per set )
SS1b : BICEP CURLS : 10 @ 25 kg ( +2 reps per set )
SS1c : CHAIR TRICEP DIPS : 12 @ BW ( +2 reps per set )
SS1 info : 10 rounds

Maybe too soon to add reps, last 2 sets were a real grind. Got everything though, without any form compromise. Nice.

532
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 15, 2021, 04:01:35 am »
14 September

Easy run 8K @ 44:57 ( 5:37 pace )
Low aerobic zone run 2K @ 19:25

Finally, a true autumn night both dry and cool. Instant performance enhancement, incredible, 2K more in 13''/km less. Heart rate was much lower also. Awesome!
Have been chasing this session, it's been 3 months of heat and then the de-training too, i had to get a good run in.
Now that i got it i can relax and go back to easy run target pace (5:52) for bigger distances.

533
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 14, 2021, 08:00:09 am »
13 September

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

Very strict form/ROM/control.
Gonna be a while until i can up reps, it gets really hard after 6th set. Might start adding some at early sends and then grind whatever i can.

534
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 13, 2021, 04:01:12 am »
11 September

Tempo run

4K slow jog warmup
Sprint 3 x 1500m / 2.5 minutes walking rest

Theoretical target pace for the 1500s is 4:53
I got 4:50 / 5:05 / 4:55

I'm impressed, was expecting 5:15 or so. Weather sure helped, cool dry autumn night.
36 hours later, quads sore AF lol.



535
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 11, 2021, 07:17:17 am »
^Same here, will be 28 max today and may go to 30-32 next week but that is the noon max, it gets cool in the (noticeably longer now) night. Those horrific 40 max / 32 midnight / 26 min days are over.

10 September:

SS1a : OVERHEAD PRESS : 10 @ 25 kg
SS1b : BICEP CURLS : 8 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 10 @ BW
SS1 info : 8 rounds

Haven't done this workout since 20 July. Restarted myself, could do more reps but decided to be ultra strict with form / ROM / control. Gonna keep it that way, quality over quantity.

536
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 10, 2021, 04:35:38 am »
9 September

Easy run 6K @ 34:57 ( 5:50 pace )
Low aerobic zone run 2K @ 19:19

Autumn is here. Went out ready for a performance boost from temperature being down to 20'C/68'F but didn't count on the little over 90% RH. Still felt better.

Also, long awaited, garmin got a software update and rearranged my heart rate zones.
Before it was one size fits all, anything over 140 was considered pace. Now it bumped that threshold up to 144.
Old man is fit  ;D

537
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 08, 2021, 03:34:33 am »
7 September

SS1a : PUSHUPS : 15 @ BW ( 3 reps per set )
SS1b : BENT ROWS : 15 @ 25kg ( 3 reps per set )
SS1 info : 10 rounds

300 reps, tight!
Slacking again for various stupid reasons. Gotta get more serious/disciplined.

538
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 08, 2021, 03:32:27 am »
You also seem to love nature so add this to the equation, climbing instead of boudlering would take it to a whole different level. I haven't ever climbed but i;ve done a lot of mountaineering and skiing and that feeling when you are on top of the mountain is one of the best ive ever felt.

539
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 03, 2021, 06:14:45 am »
2 September

Low aerobic zone run 8K @ 1:06:27 ( 8:18 pace )

Too slow, my pre-break pace for those runs was 8:00 and weather was really nice yesterday night, cool and dry. Oh well, it is what it is.

So there you go, goals for end of September : sub 6:00 pace for easy 10K / sub 8:00 pace for low aerobic zone runs.

540
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 02, 2021, 06:28:07 am »
1 September

SS1a : PUSHUPS : 12 @ BW
SS1b : BENT ROWS : 12 @ 25kg
SS1 info : 10 rounds

Very controlled movement. Much more strong  (or less weak) than what i expected (or what i feared). Very nice.

Pages: 1 ... 34 35 [36] 37 38 ... 341