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Author Topic: Age vs VO2max  (Read 1602537 times)

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vag

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Re: Age vs Vertical
« Reply #3960 on: June 19, 2020, 12:13:07 pm »
+3
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
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 #3961 on: June 29, 2020, 06:21:28 am »
+2
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.
« Last Edit: June 29, 2020, 11:08:29 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?

LBSS

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Re: Age vs Vertical
« Reply #3962 on: June 29, 2020, 12:16:22 pm »
+2
yep pace goals gotta change when it's hot and (especially) humid.
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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vag

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Re: Age vs Vertical
« Reply #3963 on: July 03, 2020, 05:25:08 am »
+4
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.
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?

LBSS

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Re: Age vs Vertical
« Reply #3964 on: July 03, 2020, 12:20:00 pm »
+2
brutal.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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vag

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Re: Age vs Vertical
« Reply #3965 on: July 06, 2020, 05:41:23 am »
+2
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.
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?

LBSS

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Re: Age vs Vertical
« Reply #3966 on: July 09, 2020, 02:55:40 pm »
+3
yeah i'm getting absolutely whipped during this heat wave we're going through. makes me look forward to the fall, when hopefully it'll all pay off and i'll run <19.
Logged
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: Age vs Vertical
« Reply #3967 on: July 13, 2020, 09:10:30 am »
+3
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:
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 #3968 on: July 15, 2020, 07:00:54 am »
+4
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.
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 #3969 on: July 16, 2020, 11:00:08 am »
+4
15 July 2020

PUSHUPS : 6x15
WALL ROWS : 6x15

1.5 month since last 'strength' session, damn, wrecked!
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 #3970 on: July 22, 2020, 06:18:43 am »
+2
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.
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 #3971 on: August 25, 2020, 10:57:52 am »
+2
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.
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 #3972 on: September 01, 2020, 08:59:17 am »
+1
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:
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?

LBSS

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Re: Age vs Vertical
« Reply #3973 on: September 01, 2020, 11:58:27 am »
+1
what was the weather like? strong correlation between temp/dew point and HR and work capacity for me.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: Age vs Vertical
« Reply #3974 on: September 01, 2020, 12:50:36 pm »
+1
Wasn't that bad. Something like 30'C and 50%RH , so dew point around 18C/65F.
I am also greatly affected from dew point, but this time it felt that the limiting factor was mostly being rusty.
I'm running today again with more or less the exact same conditions, let's see what happens.
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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