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Messages - vag

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526
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 24, 2021, 04:36:16 am »
Quote from: LBSS on September 23, 2021, 09:17:38 am
love it. and yeah conditions are everything. the temperature fell off a cliff here this morning because of a huge rainstorm and i cannot WAIT to run.

Thanks. Yes, that feeling of getting out with dry conditions and going insanely faster with the same effort is priceless.


Quote from: adarqui on September 23, 2021, 11:22:17 am
hah such a great title change. u can get ur vo2 into the 60's for sure.. lots of time to crank it :D

Thanks, although a VO2max in the 60s sounds like a giant stretch. One step at a time, let's see if i can reach 50.


23 September:

SS1a : OVERHEAD PRESS : 12 @ 25 kg
SS1b : BICEP CURLS : 10 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 12 @ BW
SS1 info : 8 rounds

Much improved feeling, last time i really struggled with final tests, now had room for more but run out of time.

527
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 23, 2021, 05:35:48 am »
22 September

Low aerobic zone run 10K @ 1:13:54 ( 7:23 pace )

Wow , almost a minute per km faster than last week feeling it easier too. This might also be a PR pace for such runs.
Edit: It is, and it is impressive, previous PR pace was 7:34, although it was for more distance (14K ). Still a huge PR 11''/km is no joke!  :personal-record:

It was a result of 2 things:
  • Weather was perfect, 20'C/45%RH as opposed to last week's 28C/80%RH
  • Watch said that on Monday's run i established a new PR of 'running max HR' of 185bpm and it upgraded my low-aerobic zone threshold to 148bpm. Last year it was stuck to 140.

After the run, watch upgraded my VO2 max to 47, which is of course a lifetime  :personal-record: :ibrunning: :wowthatwasnutswtf:

And just like that, after 12 years, i am changing my journals title! Age vs VO2max , why didn't that occur to me earlier, it fits perfectly the initial concept of my vert trying to surpass my age.
Well , i just surpassed it with this new VO2 max, let's see if i can keep up.

528
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 22, 2021, 03:45:22 am »
21 September

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

Tight! Could/should have added a few reps at a few sets. No idea why i didn't lol

529
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 22, 2021, 03:41:39 am »
But if you are already very lean, so there is minimal fat to lose, while you won't put weight so also minimal (if any) muscle to build, how will you further enhance your physique?
This is not an argument to convince you, this is a sincere question.

530
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)

531
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.

532
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.

533
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 ).

534
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

535
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.

536
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.

537
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.

538
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.



539
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.

540
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

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