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Author Topic: Age vs VO2max  (Read 1602796 times)

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LBSS

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Re: Age vs Vertical
« Reply #3945 on: May 17, 2020, 05:10:36 pm »
+2
we do need the happycry emoji
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Muscles are nonsensical they have nothing to do with this bullshit.

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Coges

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Re: Age vs Vertical
« Reply #3946 on: May 17, 2020, 07:48:45 pm »
+2
Quote from: vag on May 17, 2020, 07:22:58 am
TIME TRIAL 5K 23:42 , ALL TIME  :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
Didn't even feel like i maxed my potential. Was just a good day, not a perfect one. I feel i can challenge breaking 23:00 in a well peaked race.

Nice!!!!!!!
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vag

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Re: Age vs Vertical
« Reply #3947 on: May 19, 2020, 11:42:05 am »
+4
Thanks!!!

18 May 2020

Easy run 7K @ 44:54
Was aiming for 6:45 average pace, went a bit faster and got 6:30.  I guess it is fine.

Gonna stop logging watch assessments.
As last log, this easy workout was characterized a VO2max one ( keeping long distance above lactate threshold :uhhhfacepalm: ) and estimated VO2max fell to 39 again, estimated race 5K time is 27:36  :uhhhfacepalm::uhhhfacepalm::uhhhfacepalm:
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 #3948 on: May 21, 2020, 03:14:00 am »
+1
Quote from: vag on May 17, 2020, 07:22:58 am
^^^^^
lolololol  ;D :P  :highfive: ( adarq, we need the happycry emoji )

Curious to see their face after this though:

16 May 2020

TIME TRIAL 5K 23:42 , ALL TIME  :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
Didn't even feel like i maxed my potential. Was just a good day, not a perfect one. I feel i can challenge breaking 23:00 in a well peaked race.
Still, delighted that i broke the 4:45 average.
SUCK IT WATCH!!!  :raging: :raging: :raging:
Ridiculous fact: after the run watch says estimated 5K race time : 27:20  :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
Oh well, glad we sorted it out. Now i know my estimation of fitness/max ability was spot on and watch's VO2max/race estimates are just rough indications that shouldn't be taken seriously.
Carry on.

SOLID!!!!!!! :ibrunning: :ibrunning: :ibrunning: :wowthatwasnutswtf:

also.. dumb watches. lol.
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vag

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Re: Age vs Vertical
« Reply #3949 on: May 21, 2020, 04:43:53 am »
+2
Thanks Andrew.
Sad about the watch, it was doing awesome till this month. What is irritating is that i waited 3 months and spent 200 euros more to get the 6 for the improved algorithms. Whatever. Im very happy with everything else. The multiple custom monitor screens are amazing. Also using it for ski or even for weightlifting is an awesome experience, the fucker auto recognizes and counts reps and exercises, it got pushups right the other day, wtf how, hand barely moves at them!


19 May 2020 : Walk 4K @ 35:45

20 May 2020 : Easy run 6.5K @ 44:07

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 #3950 on: May 22, 2020, 03:50:40 am »
+2
21 May 2020

BW SQUATS:
2x20 paused ATG ( -1 set )
3x10 each leg single leg @parallel box ( +1 set )

PUSHUPS: 3x15 ( +3 reps per set ) + 2x12

REVERSE PEC DECK: 5x15 ( +3 reps per set )

Progress ha! Still can't get all pushup sets @ 15 reps damn. Legs and back good for much more tho.
« Last Edit: May 24, 2020, 10:01:14 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?

vag

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Re: Age vs Vertical
« Reply #3951 on: May 24, 2020, 09:31:23 am »
+3
23 May 2020

"Speed" workout

-Jog 1K
-SPRINT 8x400m / 3 mins walking revovery.
-Jog 1K
Total : 6.85K @ 48:06

Goal paces were 4:00 downhill , 4:30 mixed, 5:00 uphill. Went 20-30s faster at first 2 sprints, regulated it perfectly at the last 5.
So what about the third? That one was all downhill , so i screwed goal pace and went out 100%, just for fun and to see what i'd do:
Got 1:24 ( 3:29 pace )  :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
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 #3952 on: May 25, 2020, 04:08:01 pm »
+3
25 May 2020

Easy run 8K @ 54:28

Aimed for 6:45, got 6:47.
Same pace with last easy run, 1.5K more, yet average heart rate 149 from 154.
Nice.
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 #3953 on: May 28, 2020, 03:31:27 am »
+1
27 May 2020

Easy run 7.5K @ 48:36

Workout goals were:
Speed up to 6:30 while still feeling 'easy' : (V) got 6:29 and was ultra fresh at finish, could go for at least 25-30% more distance.
Average heart rate 155 : (V) got 153, last week that i did 7K at that pace it was 159.
Was feeling very light on my feet too. Very nice.
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 #3954 on: May 29, 2020, 06:18:48 am »
0
28 May 2020

SQUATS:
1x20@BW paused ATG ( -1 set )
3x10@BW each leg single leg @parallel box
1x10@BW+5kg  each leg single leg @parallel box ( new set )

PUSHUPS: 5x15 ( +3 reps per set for the last 2 sets )

REVERSE PEC DECK: 5x15
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 #3955 on: May 31, 2020, 05:44:05 am »
+1
30 May 2020

Tempo run

-Warm up 2K easy
-3K TEPMPO : 4:56 / 5:34 / 5:21
-Cool down 1.5K

Used my mixed-course PR for this, not the flat. which gives a tempo 5:36. But the 3 kms i do are not the same, it is 1st mostly downhill, 2nd mostly uphill, 3rd mixed.
Decided to push it a bit and go for 5:00@downhills / 5:40@uphill / 5:20@mixed. Nailed it!
Was much more tiring than usual tempo though. Ill blame the sun, it was a cool cloudy day, went out at 4pm, clouds decided to desolve right then so it was bad.
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 #3956 on: June 02, 2020, 03:33:36 am »
+2
1 June 2020

Easy run 7.5K @ 48:40

Target pace/HR was 6:30 @ 155bpm . got 6:29 @ 156bpm, nice!
However, pacing sucked, i kept losing concentration and building up speed, had 3 km splits around 6:10 , then slowing down to 6:50 to make up.
Very tempted to embrace the faster 'easy feeling' pace, but i am not allowing myself yet, keeping it on the easy side of 'easy' deliberately.
« Last Edit: June 02, 2020, 08:15:25 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?

vag

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Re: Age vs Vertical
« Reply #3957 on: June 04, 2020, 05:19:04 am »
+3
3 June 2020

Long slow run 10K @ 1:14:02

Decided to not look watch much and go at a slow pace, slower than 'comfortable/easy' but not 'boring slow', see what it would lead to.
Expectations (goals if i checked watch ) ---> reality:
Average pace 7:30 ---> 7:24
Average HR 150 ---> 150
NICE!
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 #3958 on: June 09, 2020, 05:30:47 am »
+3
6 June 2020

"VO2 max" workout

1K jog warmup
SPRINT 4x800m ( rest = 3 minutes walking )
1.5K jog/walk cooldown

Goal paces for the sprint were
5:00 (mixed) ---> got 5:00
4:30(downhill) ---> got 4:27
5:30 (uphill) ---> got 5:04 , meh too fast.
5:00 (mixed) ---> got 4:52.
Overall great, was feeling the VO2max pace pretty well without looking watch much.
Got all sprints right except from the uphill one, where i started too fast and then it was like strides, i went through the whole sprint carrying the momentum of the fast start.

Reduced frequency lately, little too much work + back to non-quarantined life. Its fine, maybe some forced recovery was needed.
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 #3959 on: June 15, 2020, 02:11:33 pm »
+3
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:
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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