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Messages - vag

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601
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 23, 2021, 11:37:10 am »
22 April

Low aerobic zone run

11.5K @ 1:28:03 , 7:39 pace / 134bpm

Fastest low aerobic run ever, being longer too!   :personal-record: :ibrunning: :personal-record: :ibrunning:
Previous fastest was 10K @ 7:46.
Previous longest sub-8' was 11K @ 7:50 pace
Longest ever is 13.5K but that was @ 8:01 pace. Gotta beat that too, next stop = 14K sub 8'

602
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 22, 2021, 02:40:12 pm »
21 April

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 15 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 12 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 15 @ BW
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW
OVERHEAD PRESS: 35 @ 25kg
BICEP CURLS : 20 @ 25kg
CHAIR TRICEP DIPS : 40 @ BW  ( +5 reps )

603
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 21, 2021, 03:19:32 pm »
Haha nice gif, thanks!

20 April

Easy run 11.5K @ 1:06:27 (5:47 pace )

Easy pace now stable under 5:50, very glad.
I was up for more mileage but i was interrupted by a sudden intense storm that came out of nowhere, luckily i was just 2km from home when it unleashed!

604
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 20, 2021, 03:43:25 am »
19 April

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher (no pause ) : 37 @ 25kg ( +2 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW
BENT OVER ROWS : 35 @ 25kg ( + 2reps )

Strong, felt very solid, as if form improved.

605
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 18, 2021, 05:17:47 am »
16 April

REST!!!
Why log it? Because it was the first off day after 13 on in a raw and 17 of the last 18!!!


17 April

VO2-max run

3K warmup
5x800m / 4 minutes walking rest
1.5K cool down

Target pace for the 800s was 4:34
I got 4:22 / 4:33 / 4:28 / 4:17 / 4:13 , great!!!
Last one timed at 3:22, yup that improves by 2s lifetime  :personal-record: :ibrunning:

606
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 16, 2021, 03:50:13 am »
15 April

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 15 @ 25kg ( +3 reps )
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 12 each leg @ BW ( +2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW
OVERHEAD PRESS: 35 @ 25kg ( +5 reps )
BICEP CURLS : 20 @ 25kg ( +3 reps )
CHAIR TRICEP DIPS : 35 @ BW

Wow very strong!!!

607
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 15, 2021, 03:19:05 am »
Thanks guys! It goes fairly easy so far, i was never a big breakfast fan (except when staying at hotels of course where you have to honor the buffet). My eating plan was already pretty close to 16:8 but whenever i'd be hungry i'd bite something. I am pretty sure that there were many days i didn't, unintended. But now that i am forbidden to, fucking mind craves it. Very easy to deal with it so far though, let's see if duration escalates it.

14 April

Low aerobic zone run

11K @ 1:26:14 , 7:50 pace / 134bpm

A bit slower today, previous week i did 10K @ 7:46.
However, this one today was the longest sub-8'-pace low aerobic zone run ever, just to keep the silly PRs streak going  ;D

608
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 14, 2021, 11:05:52 am »
13 April

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 35 @ 25kg ( +2 reps ) Skipped, legs dead from 2 big lifetime running PRs the previous 3 days, decided to show them some mercy.

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW
BENT OVER ROWS : 33 @ 25kg ( + 3reps )

As of this Monday i started doing 16:8 intermittent fasting as an experiment. I've semi-tried it unsuccessfully in the past, but i haven't read enough. Back then I was thinking that a few calories like 50-100 in the morning do not interrupt the fast, but they do. Going more strict this time, the only thing besides water I'm consuming in the 16 hours fasting window is my morning coffee, no sugar/milk added. Lets see how it works...

609
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 13, 2021, 01:29:12 pm »
12 April

Easy run 14K @ 1:20:32 ( 5:45 pace )

3rd week in a row that i score a longest and fastest sub 6' pace run ever, previous PR was last week's 13.5K @ 5:49 :personal-record: :ibrunning: :personal-record: :ibrunning:

Re-evaluated pace for easy runs is 5:52 so im right on target.

Also, i want to note how accurate those calculators turn to be. All my recent performances, for easy/tempo/VO2max/speed form, all synced perfectly with that calculator (updated with Saturday's 5K PR , see new signature).
Even more, the 5K time to VO2max calculator says my VO2max is barely over 42 , 42.06. Well, garmin said i went to 42 from 41 right after achieving this PR.
It feels so great when everything falls in place.

610
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 13, 2021, 01:21:13 pm »
Awesome read, extremely vivid description, making perfect sense while total incoherent. Like when watching Mulholland Drive or Vanilla Sky was like watching a dream on TV, this one was like reading it in a book  :highfive:

611
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 12, 2021, 05:43:45 am »
9 April : 3K walk
11 April : 5K walk

10 April:

2.5K warmup
5K TIME TRIAL : 23:06  :personal-record: :personal-record: :personal-record: :wowthatwasnutswtf: :ibrunning: :headbang: :almostascoolasnyancat:
Watch also said it included an in-race 1K PR of 4:17 (previous was 4:27 ) and a lifetime mile PR of 7:05 ( previous was 7:19 )  :personal-record: :ibrunning: :personal-record: :ibrunning:

Previous 5K PR was 24:09, over a whole minute of improvement!!! Such a rewarding feeling, it feels even better than my first race that i PRed from 27:30 to 25:20, going from 24 to 23 is a really great achievement and very motivational for me to keep pushing. I thought that was it, my plateau is low 24/high 23. But its not. I'm now chasing 4:30 average / 22:30 5K.
Go get it.


612
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 09, 2021, 04:15:23 am »
8 April

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW ( +3 reps per leg )
OVERHEAD PRESS: 30 @ 25kg ( +3 reps )
BICEP CURLS : 17 @ 25kg ( +1 rep )
CHAIR TRICEP DIPS : 35 @ BW ( +5 reps )

Finisher megaset getting insane, lol , 132 reps, 6.5 minutes duration.

613
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 08, 2021, 03:20:21 am »
7 April

Low aerobic zone run

10K @ 1:17:38 . 7:46 pace / 134bpm

Once again, that is the fastest low aerobic run ever ( previous was 9.5K@7:50 pace ) :personal-record: :ibrunning:

:)

614
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 07, 2021, 03:49:25 am »
6 April

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 35 @ 25kg ( +2 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW ( + 2reps )
BENT OVER ROWS : 30 @ 25kg

Limit strength here, not sure how i can progress now. Its is fine, i am happy with repeating this workout with small improvements in form/ROM.
Fuck high-rep with low weight, fuck home workouts, fuck closed gyms, fuck covid, duh!

615
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 06, 2021, 03:34:54 am »
4 April : 5K walking

5 April

Easy run 13.5K @ 1:18:40 ( 5:49 pace )

Yet again this is the longest and fastest sub 6' pace run ever, previous was lat week's 13K @ 5:50  :personal-record: :ibrunning: :personal-record: :ibrunning:

This fast-easy run PR every week is fun and nice and all, but i am becoming worried it is trapped in the  too-slow-for-fast-and-too-fast-for-slow area. I should:
  • Stick to the training pace calculator target pace, for easy run and my fitness level it is 6:07
  • Re-evaluate that fitness level. Its been 4 months since last 5K time trial and there is strong evidence i am faster now

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