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Author Topic: Age vs VO2max  (Read 1602766 times)

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adarqui

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Re: Age vs Vertical
« Reply #3780 on: July 26, 2019, 01:52:39 pm »
+1
good work man!
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vag

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Re: Age vs Vertical
« Reply #3781 on: July 27, 2019, 06:33:29 am »
+3
^^^ Thanks Andrew!


26 July 2019

Bodyweight@session : a little over 85kg, whaaaattt???
Soreness : none
Injuries/aches : none

RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg

DIPS:
10@BW
9@BW
9@BW
9@BW ( +1 rep )
-Improved volume and form.

DEAD HANG CHINUPS:
7@BW
7WBW
6@BW
CHINUP GRIP LAT PULLDOWN :17@53kg ( +1 rep )

Alright that was it for this 'season'.
Stated goals in the beginning was to hit sub 25' 5K , sub 60' 10k , complete a half marathon even walking.
Also some weightroom goals that i wont even state coz i failed all by far.
Couldn't have done much better considering the spine injury in December.
Almost got the 5K two times, one pre (25:15) and one post ( 22:57 4,5K , projecting 25:10 ) injury, both at races, not even close when training alone.
Didint even run 10K at any time ( max was 9 ) let alone the half marathon.

Time to recharge batteries. Talk 'soon'...
:almostascoolasnyancat:
« Last Edit: July 27, 2019, 06:43:09 am by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: Age vs Vertical
« Reply #3782 on: July 29, 2019, 01:01:53 am »
+1
Quote from: vag on July 27, 2019, 06:33:29 am
^^^ Thanks Andrew!


26 July 2019

Bodyweight@session : a little over 85kg, whaaaattt???
Soreness : none
Injuries/aches : none

RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg

DIPS:
10@BW
9@BW
9@BW
9@BW ( +1 rep )
-Improved volume and form.

DEAD HANG CHINUPS:
7@BW
7WBW
6@BW
CHINUP GRIP LAT PULLDOWN :17@53kg ( +1 rep )

Alright that was it for this 'season'.
Stated goals in the beginning was to hit sub 25' 5K , sub 60' 10k , complete a half marathon even walking.
Also some weightroom goals that i wont even state coz i failed all by far.
Couldn't have done much better considering the spine injury in December.
Almost got the 5K two times, one pre (25:15) and one post ( 22:57 4,5K , projecting 25:10 ) injury, both at races, not even close when training alone.
Didint even run 10K at any time ( max was 9 ) let alone the half marathon.

Time to recharge batteries. Talk 'soon'...
:almostascoolasnyancat:

had some great runs even with the injury setbacks etc. hopefully next season less tweaks, then you'll get that 10k and probably feel fit enough for a half.

pc man! enjoy the time off.
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vag

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Re: Age vs Vertical
« Reply #3783 on: August 23, 2019, 09:17:12 am »
+4
SUP???  8)

23 August 2019

Bodyweight@session : 84,2kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@BW
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
-Strict pauses, 1 second or more. Very nice.

SEATED HORIZONTAL PRESS MACHINE:
10@35kg ( -5 kg )
10@40kg ( -5 kg )
10@45kg ( -5 kg )
10@50kg ( -5 kg )
10@60kg
-Those were done paused too. Nice.

WIDE GRIP LAT PULL DOWN:
10@41kg ( -6kg )
10@47kg ( -6kg )
10@53kg ( -6kg )
10@59kg ( -6kg )
10@59kg
-Stcict and paused here too.

Pretty well for 1 month of absence.

Checked that night 5K event that i have as big milestone. Thought it was end of October but it is at the 19th. 57 days left, training for the big PR at it begins NOW!
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3784 on: August 27, 2019, 06:41:09 am »
+1
26 August 2019

Bodyweight@session : ???
Soreness : legs still sore from weights last Thursday. Abdouctors/adductors, glutes and quads.
Injuries/aches : none
Dew point : 22'C (32'C / 55%RH )

RUN 5KM @ 33'50''
JOG 1KM @ 8'

Went out to do a 5K at 'comfortable' pace to see where i am. Landed at 6'45'' average km pace. Not bad at all considering the weather was awful, i've run in those conditions again but last night it felt worse.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3785 on: August 28, 2019, 05:57:06 am »
+1
27 August 2019

Bodyweight@session : 84,5kg
Soreness : legs sore all over
Injuries/aches : none

PAUSED ATG SQUAT:
10@40kg ( +30 kg )
10@40kg ( +20 kg )
10@40kg ( +10 kg )
10@40kg

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@50kg ( +15 kg )
10@50kg ( +10 kg )
10@50kg ( +5 kg )
10@50kg

WIDE GRIP LAT PULL DOWN:
10@53kg ( +12 kg )
10@53kg ( +6kg )
10@53kg
10@53kg

Last week's ramp-up top set = this week's working load for all sets. Niiiiceeeee.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3786 on: August 29, 2019, 05:45:56 am »
0
28 August 2019

Bodyweight@session : ???
Soreness : legs destroyed. mostly VMOs and glutes ( 4.5/5). Chest and lats very sore too.
Injuries/aches : none
Dew point : 13'C (30'C / 36%RH )

SLOW RUN 6KM @ 44'57''

Pumping up the volume at the 2nd workout of the season annihilated my legs. The usual stuff, pain at every muscle contraction, a little limping etc. Chest and lats destroyed too, chest hurting even while running, just from the strides vibration.
Had no other option than a slow recovery run. Pity coz the dew point was good today. Oh well, no rush.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3787 on: September 12, 2019, 12:03:56 pm »
+2
A left trapezoid pull-strain , a 3-days-gastrenteritis with a trap re-injury and a weekend away later ( aka 2 weeks forced derail ):

11 September  2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : left trap @ 95% or so
Dew point : 17'C (25'C / 60%RH )

SLOW RUN 5KM @ 37'29''

Went out to do a slow run and check A) if my ( feeling healed ) trap can handle it B) at what state my lungs and legs are detrained

The good news : trap didnt bug at all, i can run at will. And that wasn't granted at all, the first week i felt pain when walking and breathing, as if the back of the ribs were broken.
The bad news : this very slow 7'30''/km pace felt really challenging and difficult. Dew point was bad ok, but it should be easier. Maybe just a bad day, we'll see next time.

Only 40 days left till the race, gotta step my game up.
« Last Edit: September 12, 2019, 12:07:01 pm by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3788 on: September 16, 2019, 11:51:26 am »
+2
13 September  2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : left trap @ 95% or so
Dew point : 8'C (27'C / 30%RH )

-RUN 3km @ 6'52'' average km pace
Walk ~200m
C1a: 200m hill sprint @ 90%
C1b: walk back 200m
-C1 info : 3 rounds
-Slow jog the remaining ~200m to round it up to 4,5km

TOTAL : 4.5km @ 33'08''

Huge improvement. Went 'comfortable' at the run which landed a little below 7'/km. Felt easier than what 7'30'' felt two days ago. HIIT was nice too.
Dew point was insanely better though so maybe that is what matters most...
« Last Edit: September 16, 2019, 11:53:33 am by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: Age vs Vertical
« Reply #3789 on: September 16, 2019, 11:48:54 pm »
+1
Quote from: vag on September 16, 2019, 11:51:26 am
13 September  2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : left trap @ 95% or so
Dew point : 8'C (27'C / 30%RH )

-RUN 3km @ 6'52'' average km pace
Walk ~200m
C1a: 200m hill sprint @ 90%
C1b: walk back 200m
-C1 info : 3 rounds
-Slow jog the remaining ~200m to round it up to 4,5km

TOTAL : 4.5km @ 33'08''

Huge improvement. Went 'comfortable' at the run which landed a little below 7'/km. Felt easier than what 7'30'' felt two days ago. HIIT was nice too.
Dew point was insanely better though so maybe that is what matters most...

nice! those mixed sessions are effective.
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vag

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Re: Age vs Vertical
« Reply #3790 on: September 17, 2019, 04:06:31 am »
0
^^^ Yes they do. Race is in 1 month, gotta up the intensity, tempos and fartleks + slow long runs for recovery FTW.


Oh and some weights!  ;D

16 September 2019

Bodyweight@session : 84kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg ( -30 kg )
10@20kg ( -20 kg )
10@30kg ( -10 kg )
10@40kg

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@40kg ( -10 kg )
10@45kg ( -5 kg )
10@50kg
10@55kg ( +5 kg )

WIDE GRIP LAT PULL DOWN:
10@41kg ( -12 kg )
10@47kg  ( -6 kg )
10@53kg
10@53kg

SLANT BENCH LEG RAISE:
3x15 @ BW

45' BACK EXTENSIONS:
3x15 @ BW

Started easy. Not at all in the mood for pain-at-every-contraction DOMS.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3791 on: September 18, 2019, 08:57:24 am »
+1
17 September  2019

Bodyweight@session : ???
Soreness : quads, glutes, abductors, chest, lats, abs, lower back. FML!
Injuries/aches : left trap @ 95% or so
Dew point : 16'C (26'C / 55%RH )

-RUN 5km @ 32'29''
-Jog/walk 1km @ 8'13''

TOTAL : 6km @ 40'42''

Nice, 'comfortable' pace now dropped to 6'30''. Lungs were up for faster but legs were sore so kept it easy. Dew point was bad again too.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3792 on: September 19, 2019, 05:31:46 am »
+1
18 September 2019

Bodyweight@session : ~84kg
Soreness : still legs lats chest abs and lower back but all diminishing
Injuries/aches : none

SEATED DB OHP:
10@10kg each hand
10@12,5kg each hand
10@15kg each hand
10@15kg each hand

SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 12,5kg
12 each hand @ 12,5kg

TRICEPS ROPE PULLDOWN :
12@17kg
12@17kg
12@17kg

DB SHRUGS:
12@20kg
12@20kg
12@20kg

STATIONARY BIKE:
7km @ 15 minutes
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3793 on: September 20, 2019, 10:52:17 am »
+3
19 September 2019

Bodyweight@session : ???
Soreness : legs still sore, also abs and lower back, new DOMS biceps and traps
Injuries/aches : none

1½ hours full court basketball.
Back at the hardwood , last time was late November 2018, early December i had the spine injury.
Got destroyed, stamina-wise, forgot how demanding basketball is. I thought i was at a good fitness condition but im not even close. Couldn't even move afterwards and im a next day lol.
On the bright side, this is a cardiovascular training that i could never replicate while running, so 1 week day of that should help the 5K training too.
Back/spine was fine, although i think that subconsciously i was holding back the jumps and back-powered-block outs, not a lot, like buffered at 90%. At some point i realized it ( it became conscious ) but thought it was wise so kept it. No rush.
Finally, damnnnn, i love playing ball so much, grateful i can still do it.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3794 on: September 23, 2019, 12:05:47 pm »
+1
20 September 2019

Bodyweight@session : ~84kg
Soreness : sore all over from bball previous day
Injuries/aches : none

RDL:
10@10kg
10@30kg
10@40kg
10@50kg
10@60kg
-Nice and easy. Ultra strict/solid.

DIPS:
8@BW
8@BW
8@BW
8@BW
-Rusty, limited ROM.

SEATED CABLE ROW:
4x10@???
-Dont remember the weights. Must have been 41kg?

PLANKS:
2x45 seconds side
45 seconds left
45 seconds right

PRONE SUPERMAN:
3x20


21 September  2019

Bodyweight@session : ???
Soreness : none?
Injuries/aches : none
Dew point : 16'C (26'C / 55%RH )

-RUN 5km @ 30'52''
-Jog/walk 1km @ 8'7''

TOTAL : 6km @ 38'59''

Went 'comfortable', picked it up unintentionally at third km and then intentionally at the last one. Broke 31m easy, that was not even close to time trial.
Imma start doing one time-trial from now on for the 4 remaining weeks till race, or pretty close to it , with the goal of breaking 1 minute each week. This week im braking 30' , next 29, next 28 and final 27 for the PR and the projected sub-25 race result.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?
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