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Messages - vag

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616
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 04, 2021, 05:20:33 am »
3 April

Tempo run:

3K slow jog warmup
3x1.5K / 2 minutes walking rest
1K slow jog cool down

Target pace for the 1500s was 5:06
I got 4:51 / 4:54 / 4:59

That was brutal! Did this run in the midday sun at the hottest day of the year so far. Not too hot but body was totally shocked.
Very happy hat i got all sprints paces below 5:00!

617
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 02, 2021, 04:12:07 am »
1 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: 22 each leg @ BW ( +2 reps per leg )
OVERHEAD PRESS: 27 @ 25kg ( +4 reps )
BICEP CURLS : 16 @ 25kg ( +1 rep )
CHAIR TRICEP DIPS : 30 @ BW ( +5 reps )

Missed this workout last week but was still very strong.
Lol @ finisher circuit round which was a total of 117 reps, it took a little over 5 minutes.

618
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 01, 2021, 03:48:54 am »
31 March

Low aerobic zone run

9.5K @ 1:14:27 . 7:50 pace / 132bpm

So that is the fastest low aerobic run ever ( previous was 7.5K@7:55 ) AND with lowest average HR (previous was 134 ).  :personal-record: :ibrunning:


Quote from: vag on February 19, 2021, 03:05:47 am
Willing to continue this experiment (low aerobic zone) for the rest February and all March. I missed last week's such run but i expect to start seeing improvements the next (2) time(s).

I started late February, pace needed to stay below 140bpm was 8:34. Progress is evident, and also i see general progress in all running stuff i do, every session is a PR lately! I can't attribute that to low HR zone training only, but im sure it plays an important role, looks like it was the missing link to bring balance and help break plateaus. I'm keeping it.

619
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2021, 03:41:46 am »
Damn it! Fingers crossed it passes fast and easy!

620
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 31, 2021, 04:32:55 am »
30 March

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 33 @ 25kg ( + 3 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 28@BW
BENT OVER ROWS : 30 @ 25kg ( + 3reps )

Strong!

621
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 31, 2021, 04:30:26 am »
Just a terminology correction, this is actually a 1 step approach, i could even say it is something between 1-step and drop-step.
That is good news though, means your max potential is higher than that. A proper 3 steps jump ( 1-2-3-plant-jump ) should have you jumping 2-3 inches higher!
Keep it up, so good to have someone still training for vert in here.  :highfive:

622
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 30, 2021, 03:02:38 am »
29 March

Easy run 13K @ 1:17:00

Ties longest sub-6' pace ever, but today average pace was 5:55 , previous was 5:57 , so that is again some kind of silly  :personal-record: :ibrunning:

623
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 28, 2021, 07:17:09 am »
27 March

'Speed form' run

3K warm up
Sprint 8x400m / about 3.5 minutes walking rest
1.5K cool down

Goal pace for the 400s was 4:15
Got all splits negative, most sprints around 4:10 , a few 3:5x , and at then there was this 2nd sprint that synced to be all downhill and i went all out:
I got 1:19 ( 3:19 pace )  which is lifetime  :personal-record: ( previous was 1:20). I also got a reading of a max pace of 2:42 / 22.2kmh at the beginning of that max sprint,  :personal-record:

Great run, felt so fast! Even more impressive than the PR is  that i still got the following 6 sprints below target pace, without extra rest!

624
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 26, 2021, 04:55:58 am »
lol what is wrong with us?  :-\

24 March

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 30 @ 25kg ( + 5 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 28@BW ( + 5 reps )
BENT OVER ROWS : 27 @ 25kg ( + 4reps )

Strong!

25 March : 4.5K walk

625
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 24, 2021, 03:13:40 am »
23 March

Wow, 3 days without training and i feel like i am a couch potato traitor that took a break for months lol

Easy run 12K @ 1:17:50

Failed session because:
  • It was cold and windy outside but not as much as i thought, so i ended up over-dressed.
  • I forgot i ate late, so i went running about 2.5 hours after a (heavy) lunch.
Result was too heavy legs, sweating like crazy, HR going up too easy too much. Ended up with 6:29 average pace, half a minute slower than ordinary.
Shit happens!  ::)

626
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 20, 2021, 07:05:02 am »
19 March

'VO2 max' run

2K warmup
HIIT 5x800m / walking rest equal to interval time
2K cooldown

Target pace for the 800s is 4:36.
I got 4:35 / 4:22 / 4:31 / 4:15 / 4:35 , I finally got all splits negative , winning!  :ibrunning: :ibrunning: :ibrunning:
Also that 4th sprint was timed at 3:24 which is ( even by just 1 second ) a lifetime  :personal-record:

627
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 19, 2021, 04:21:31 am »
18 March

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW ( +2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 20 each leg @ BW ( +14 reps per leg )
STIFF LEG DEADLIFT : 6 @ 25kg
OVERHEAD PRESS: 23 @ 25kg ( +17 reps )
UPRIGHT ROW: 6 @ 25kg
BICEP CURLS : 15 @ 25kg ( +5 reps )
CHAIR TRICEP DIPS : 25 @ BW ( +13 reps )

Beasted this one!  ;D

628
Progress Journals & Experimental Routines / Re: New year new me
« on: March 19, 2021, 04:03:56 am »
^^^^^
Damn, that is roughly estimated 6 hours total!  :o

629
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 18, 2021, 04:43:44 am »
17 March

Easy run 13K @ 1:17:22

:personal-record: , this is the (new) longest distance i have ever covered in sub-6' pace (5:57 today) , previous was 12K @ 5:59 done 2 weeks ago.

630
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 17, 2021, 04:03:26 am »
16 March

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 25 @ 25kg ( + 13 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 23@BW ( + 8 reps )
BENT OVER ROWS : 23 @ 25kg ( + 8 reps )

Added the finishers. Not as an extra set like in the other training day. This one is already 1 hour long and exhausting, so substituted the last set of each exercise with an AMRAP finisher.
Very very nice!

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