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Messages - vag

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751
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 08, 2020, 11:31:25 am »
Right , just what i said, 19:5X . where x = -8  :trollface:
Awesome that you are actively chasing sub 19 , go get it!!! :highfive: :ibrunning:

752
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 08, 2020, 08:07:09 am »
7 October

Long slow run 8.5K @ 1:05:01

7:38 average pace ( 1 minute slower than "easy"), really easy and slow feeling, didn't even sweat much. Nice combo, 'long slow' run successful.
Also weather was 25'C / 70%RH,  not exactly ideal conditions, last 2K i got some light rain too.

753
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 08, 2020, 07:55:42 am »
ATG split squat + 60kg ? That is insane!!!!  :o :strong: :highfive:

754
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 08, 2020, 07:50:24 am »
Humidity is soooo much infuencial on my performance.
But why was this a fail? Your 5K PR is around 19:5x so race-pace is baraly under 4:00 no? Those were 3:50 average , 19:20 5K, so faster or just even to goal?

755
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 07, 2020, 05:58:58 am »
5 October

Easy run 7K @ 46:52

That was 6K @ 6:29 pace + 1K recovery slow jog
Actually VERY happy with this particular run, because 6:29 was really easy but humidity was 95% , literally visible in the air. Was difficult to breath and got soaked sweaty before even 1K.

Stepping my game up, i got a 5K race mid November and a 10K race 2 weeks later. Goals are as simple as breaking my PRs (23:40 / 56:54 )

756
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 05, 2020, 12:27:18 pm »
3 October

Tempo+ workout.

2K slow run warmup
2K tempo ++ 1K max
2K slow jog cool down

Total 7K @ 47:58

Frequency went down lately so upped the intensity of the workout by doing the last of the 3 tempo kms all out.
Goals were 5:30-5:30-5:00. Got 5:20/5:45/5:00. Impressive accuracy.

757
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 30, 2020, 05:54:45 am »
29 September

"Strenf session"

PUSHUPS : 5x12

BACK WIDOWS : 5x12

C1a : 12xSHOULDER WALL PUSHUPS
C1b : 12xDOORWAY ROWS
C1 info : 3 rounds

758
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 29, 2020, 06:08:39 am »
28 September

Easy run 7.5K @ 48:45

My garmin is broken ( FFFFUUU ), waiting for service, so i have no HR readings, im just going by feel.
Average pace 6:30 felt fairly easy, despite this being the longest 'easy run' so far and dew point was rather high ( good temperature , 24'C but >80% humidity).
Nice.

759
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 25, 2020, 06:47:26 am »
24 September

Easy run 7K @ 47:20.

Slower than what i wanted for that "easy" feeling. But i was unrecovered from HIIT 48hrs before and dew point was bad last night, 27'C / 70% RH.


760
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 23, 2020, 09:08:27 am »
22 September

VO2-max run.

-1K slow jog warmup
-Sprint 5x800m , 3 minutes slow walking recovery.
-500m slow hog cool-down

Total 6.5K @ 42:40

Sprints average pace varied from 4:20 to 4:40. I expected 4:45 to 5:00. Wasn't time trial pace either, sth like 90%. Very nice!

761
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 21, 2020, 11:27:08 am »
17 September 2020

Easy run 6.5K @ 42:17


20 September 2020

Long slow run 10K @ 1:17:41


Feeling better every time. Makes sense, frequency is going up, temperature and humidity are going down so here starts the improvement train.

762
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 14, 2020, 11:01:15 am »
13 September 2020

Tempo run

-Warmup 1K @ 7:30
-Tempo 3K , goal pace was 5:30 , got 5:29/5:22/5:30
-Cooldown 2.5K @ ~8:00/km

TOTAL: 6.5K @ 45:21

First intense workout of the season.
Very happy with the tempo kms, not only i got (actually surpassed ) the goal pace but it was true tempo, like 90%, not time trial.
Weather is finally deciding to come true to the season, yesterday it was still very hot for 10pm (28'C/68 ) but humidity was down to 42%.

763
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 11, 2020, 06:42:06 am »
9 September 2020

"Long slow" run 7K @ 1:00:46

Mostly bored-to-death slow jog and also some fast walking at uphills to keep HR low.
Average pace 8:40 , aimed for 8:30 but had to go slower to keep HR low.
Average HR  144 , wanted lower.
In my defense, conditions are still bad, temp 28'C+ humidity 60%= dew point 19'C/66'F.

764
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 07, 2020, 11:09:22 am »
6 September 2020

'Easy' RUN 7K @ 45:40

Upped distance by 1km, yet average pace was now 6:31 , 11''/km faster than last time.
HR was a little higher, 166 vs 162. Didn't feel like that though, it felt easier than last time.
Conditions were same with last time, temperature is ok but this 75-80% humidity is devastating.

I am getting lighter on my feet. Need to start pushing now. Up frequency, bring back the Medium easy - long slow - tempo/HIIIT weekly sequence.
 

765
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 02, 2020, 05:51:56 am »
1 September 2020

'Easy' RUN 6K @ 40:14

Average pace 6:42, average HR 162.
10 seconds per km faster, at the same HR. Felt easier too. No muscle fatigue this time.
Conditions were much worse though, it was 28'C/75%RH so dew point was 23'C/73'F.
So overall, very good improvement.

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