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Messages - vag

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766
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 01, 2020, 08:59:17 am »
28 August 2020

'Easy' RUN 6K @ 41:12

Average pace 6:52 , average HR 163(!!!)
Out of shape. Pace was not bad, and lungs were good for more, but running mechanics were rusty AF.
Eventually fatigue kicked in hard, which was mostly muscular fatigue, not cardiovascular, quads just gave up. Got some serious quads DOMS the next days too!
LOL what a wreck! :uhhhfacepalm:

767
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 25, 2020, 10:57:52 am »
1 August : Open sea swimming (easy ) 46:34

2 August : Trail running 6K @ 46:23

3 August : Open sea swimming (easy ) 23:25

5 August : Open sea swimming (easy ) 20:47

8 August : Open sea swimming (easy ) 36:23

9 August->today : more or less nothing at all ;D

Hope everyone is doing well, gotta catch up with the journals and get back to training.

768
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 22, 2020, 06:18:43 am »
21 July 2020

RUN 5K @ 28:25
Cool down 2K @ 17:40

5K was fast but not max. Got it with 5:40 average pace which is a little faster than my 3K tempo pace the other day. Nice!
Hope i can up some frequency before im off for holidays but errands and social stuff keep derailing me.

769
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 16, 2020, 11:00:08 am »
15 July 2020

PUSHUPS : 6x15
WALL ROWS : 6x15

1.5 month since last 'strength' session, damn, wrecked!

770
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 15, 2020, 07:00:54 am »
13 July 2020

Easy run 7K @ 45:12

Dew point 18'C/65'F , average pace 6:27 , average HR 156bpm.
Nice , weather has been unnaturally cool lately, strong north(dry) winds keeping the heat normal and making humidity vanish.
Should squeeze in some intense workouts while it lasts.

771
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 13, 2020, 09:10:30 am »
10 July 2020

7K @ 46:44

Went out to do 7K @ 6:30
Pacing sucked big time, i got the target pace for the first 2 kms but i just couldn't get a steady pace, it was 5:50 or walk. Tried a few times to fix, couldn't get it right.
Said fuck it, renamed the workout to tempo.
Did next 3 kms @ 5:37 / 6:07 / 5:41
2 super slow cool down kms and call it a day.
All that at 30C/87F + 50%RH , dew point = 19C/66F. Not awful but not good for tempo either.
Watch said the aerobic workout effect was "exceedance" , load 5.0/5.0 , fist time i see that lol. It is true, average HR for 5th km was.... 182!
:ibrunning: :ibrunning: :ibrunning:

772
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 06, 2020, 05:41:23 am »
5 July 2020

Easy run 7K @ 44:41

Gentlemenen, here is a live demonstration of the dew point effect:
Same person, same fitness level, same course, same effort with 4 days ago:
Temperature : 32 ---> 24 Celsium degrees
Humidity  : 65 ---> 75 %
Dew point : 24/76 ---> 19/66 C/F
Average pace : 6:51 ---> 6:23 / km
Average HR : 165 ---> 153 bpm
So basically about 30 seconds per km faster, yet being 1 heart rate zone lower and feeling super easy. I did the last 2 kms @6:10 , easy.
And it wasn't even great conditions, humidity was still very high, it just rained a lot early in the day so it was chill at night.
Dew point >>>>> fitness.

773
Progress Journals & Experimental Routines / Re: New year new me
« on: July 04, 2020, 08:19:49 am »
Hope i didn't sound patronizing or criticizing or something like that, my bash was against smoking, not smokers. I was fully aware of how stupid it was all those years decades that ive been smoking, yet i couldn't quit. And when i did, for 2 and 4 years, i started again. And even now that im more determined than ever, 10 months clean now, i am not even saying i quit it, im saying im not smoking lately and im trying/hoping to keep it for ever.
Glad it is working well for you too, keep at it!  :highfive:

774
Progress Journals & Experimental Routines / Re: New year new me
« on: July 03, 2020, 05:40:20 am »
Yup, from someone who has been addicted to smoking for about 30 years now, with a couple of 2-3 years off periods, smoking is the dumbest thing ever.
A whole bunch of tar and carbon oxides and other deadly poisons slowly killing you, making you less fit, more stinky,  imposing social restrictions , in exchange for an untold pleasure that doesn't really exist.
There is no real organic addiction too. Nicotine addiction goes away in 48 hours or so, the rest is all mental.
You're a meditating doctor, you know all that better than me, should be a piece of cake for you to dump that shit. Go get it!
:headbang: :highfive: :lololol:

775
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 03, 2020, 05:29:20 am »
Very nice site!!!  :highfive:

776
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 03, 2020, 05:25:08 am »
2 July 2020

Easy run 7K @ 47:56

Average pace 6:51 , average HR = 165

Dew point ~24'C/75'F , lol , nightmare! Most probably it was even worse that those numbers, which are the official weather station ones for my town, but i am running along a flat asphalt road that gets sunburned all day and also it is about 100m from the sea, so both temperature and humidity are probably higher. Sweated like crazy, every last inch of whatever fabric was on me was soaked.

777
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 29, 2020, 06:21:28 am »
26 June 2020

Easy run 8K @ 54:40

Goal averages were 6:45 pace / 155 bpm
Real averages were 6:50 pace / 164 bpm

It did feel easier than 164 bpm though.


28 June 2020

Tempo run

Warmup ~1.75K warmup @ 7:30 pace
3K tempo @ 5:26 / 5:29 / 5:22
Cool down ~1.75K @ 8:00 pace

Goal for tempo was 5:15 , calculated from a conservative 25:00 5K race time ( trying to regulate to heat/humidity ).
Big fail, got 5:25 and was more tiring than tempo too, that was close to 5K race pace.


Both runs were done shortly after sunset. Conditions were around 28'C/60% humidity, so dew point of 20'C/67'F.
That's too much, it has serious effect on feel & performance. And it is only going to worsen from now on.
I think im gonna dump pace goals for the summer. Will just go by feel, easy runs will be easy and for hard days ill just do intervals, 8x400m@90% , difficult to go wrong at those.
Will keep my eye open for low humidity / temperature days to chase numbers.

778
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 19, 2020, 12:13:07 pm »
18 June 2020

Easy run 6.5K @ 43:42

Didn't chase a specific pace. Circumstances have changed, i am detrained and it is summer now, sunset time conditions are about 28'c/60% humidity. So just went 'easy' , never slow, steady easy.
Expected 6:50 pace / 155bpm ( so about 20'' per km slower for the same effort of 'easy' before detraining and heat ).
Got 6:43 / 155.
Pretty accurate guesstimation. Happy with the minimum losses too, 13'' is not really much

779
800m+ Running and/or Conditioning / Re: running and heat/humidity
« on: June 15, 2020, 02:14:48 pm »
+1 , i just got heat&humidity fucked too. Forgot those 2 bullies that destroy runs.

780
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 15, 2020, 02:11:33 pm »
13 June 2020

RUN 7.5K @ 47:03

Went out to push myself after 1 week of nothing, goal was a 6:00 average pace for a 45:00 total time for that distance.
Forgot to factor in the weather, was the hottest day of the year, although i went to run at 9PM it was 30'C / 60% humidity.
Also my pacing was rusty, i went out too fast and did the first 3 kms @ 5:30 pace. That is a little faster than my tempo-run pace for that course, with perfect weather conditions and form.
Obviously i gassed out at around 4K, kept pushing till 5K where average pace was 5:50 and i was dead, then did 2.5 more slow kms to finish exhausted at an average pace of 6:15.
Next day i got insane quad soreness , as if i had squatted!
:derp:

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