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Author Topic: Age vs VO2max  (Read 1602503 times)

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vag

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Re: Age vs Vertical
« Reply #4095 on: March 05, 2021, 02:40:10 am »
+3
4 March

Low aerobic zone run

13.5K @ 1:48:12 , 8:01 pace / 134 bpm

That is back to back low-aerobic-zone run distance (+1K ) duration ( +6 mins ) AND pace ( -11s/km ) triple  :personal-record:
It is also, even by just 1 minute, the longest running session duration of any kind, ever!  :personal-record:

Yup, this week definitely went great!
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 #4096 on: March 06, 2021, 12:58:01 pm »
+1
6 March

'Speed form' run

2K warm up
Sprint 8x400m / about 3.5 minutes walking rest
2K cool down

Goal pace for the 400s was 4:15
I got mostly 3:55 , two times 4:17(uphill) and two times 3:45(downhill).
Awesome, finally negative splits, by a lot actually, without any of the sprints being max.
3 weeks ago that i did that workout again i got 4:25 average, 4:38 uphill, 4:10 downhill. Great progress!!!
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 #4097 on: March 10, 2021, 02:45:32 am »
+2
9 March

ATG PAUSED SQUAT ( tempo 3:2:1  ):
6x12 @ 25kg

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 8 rounds

Strong.
Finding it hard to add reps/sets, workout is 1 hour long and sets already long and tiring. Trying to focus on small improvements in form/control/ROM strictness.
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 #4098 on: March 11, 2021, 03:00:39 am »
+2
10 March

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 8 each leg @ BW ( + 2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 10 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds

Finisher: ( extra set )
BULGARIAN SPLIT SQUAT: 6 each leg @ BW
STIFF LEG DEADLIFT : 6 @ 25kg
OVERHEAD PRESS: 6 @ 25kg
UPRIGHT ROW: 6 @ 25kg
BICEP CURLS : 10 @ 25kg
CHAIR TRICEP DIPS : 12 @ BW

Why didn't i think of the finisher set earlier? Also why didn't i do more reps (to failure) at it?
Niiiiice, i always liked finishers, especially AMRAP. Next, time, fun!!!
« Last Edit: March 11, 2021, 03:02:25 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 #4099 on: March 12, 2021, 03:17:09 am »
+2
11 March

Easy run 17.5K @ 1:51:33

This is lifetime distance AND duration PR , previous were 17K / 1:48:00 ,  :personal-record: :ibrunning: :personal-record: :ibrunning:

First 12K were again sup 6:00 km pace, but then it got bad, especially after 14K. I don't know what happened, lungs were fine but legs got stiff and i got slow.
Felt pretty much like hitting the wall, I run out of carbs/glycogen maybe? I wasn't prepared for a big run now that i think about it, this was done at night, both lunch of the same day and dinner of previous night were low on carbs.
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 #4100 on: March 14, 2021, 03:31:05 pm »
+1
13 March

Tempo run:

2K warmup
3x1.5K / 5 minutes walking rest
1K slow jog cool down

Target pace was 5:06.
Decided to do a max 1st attempt , hoping to keep the other two around 5:15.
I got 4:35 / 5:10 / 5:12. Great!!!
At the first sprint i continued to complete a mile, to register 2 new lifetime PRs : 7:19 mile and 6:53 1.5K  :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 #4101 on: March 16, 2021, 04:10:33 am »
+1
15 March

Low aerobic zone run

7.5K @ 59:41 , 7:55 pace / 134 bpm

Shorter distance today. Might attempt to do a 2nd such run later in the week.
Today for the first time, this run's pace landed under 8:00 , 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 #4102 on: March 17, 2021, 04:03:26 am »
+1
16 March

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 25 @ 25kg ( + 13 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 23@BW ( + 8 reps )
BENT OVER ROWS : 23 @ 25kg ( + 8 reps )

Added the finishers. Not as an extra set like in the other training day. This one is already 1 hour long and exhausting, so substituted the last set of each exercise with an AMRAP finisher.
Very 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 #4103 on: March 18, 2021, 04:43:44 am »
+2
17 March

Easy run 13K @ 1:17:22

:personal-record: , this is the (new) longest distance i have ever covered in sub-6' pace (5:57 today) , previous was 12K @ 5:59 done 2 weeks ago.
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 #4104 on: March 19, 2021, 04:21:31 am »
+1
18 March

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW ( +2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 20 each leg @ BW ( +14 reps per leg )
STIFF LEG DEADLIFT : 6 @ 25kg
OVERHEAD PRESS: 23 @ 25kg ( +17 reps )
UPRIGHT ROW: 6 @ 25kg
BICEP CURLS : 15 @ 25kg ( +5 reps )
CHAIR TRICEP DIPS : 25 @ BW ( +13 reps )

Beasted this one!  ;D
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 #4105 on: March 20, 2021, 07:05:02 am »
+1
19 March

'VO2 max' run

2K warmup
HIIT 5x800m / walking rest equal to interval time
2K cooldown

Target pace for the 800s is 4:36.
I got 4:35 / 4:22 / 4:31 / 4:15 / 4:35 , I finally got all splits negative , winning!  :ibrunning: :ibrunning: :ibrunning:
Also that 4th sprint was timed at 3:24 which is ( even by just 1 second ) a lifetime  :personal-record:
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 #4106 on: March 24, 2021, 03:13:40 am »
+1
23 March

Wow, 3 days without training and i feel like i am a couch potato traitor that took a break for months lol

Easy run 12K @ 1:17:50

Failed session because:
  • It was cold and windy outside but not as much as i thought, so i ended up over-dressed.
  • I forgot i ate late, so i went running about 2.5 hours after a (heavy) lunch.
Result was too heavy legs, sweating like crazy, HR going up too easy too much. Ended up with 6:29 average pace, half a minute slower than ordinary.
Shit 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?

LBSS

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Re: Age vs Vertical
« Reply #4107 on: March 24, 2021, 08:49:07 am »
+1
Quote from: vag on March 24, 2021, 03:13:40 am
23 March

Wow, 3 days without training and i feel like i am a couch potato traitor that took a break for months lol


+1  :-[
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vag

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Re: Age vs Vertical
« Reply #4108 on: March 26, 2021, 04:55:58 am »
+1
lol what is wrong with us?  :-\

24 March

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 30 @ 25kg ( + 5 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 28@BW ( + 5 reps )
BENT OVER ROWS : 27 @ 25kg ( + 4reps )

Strong!

25 March : 4.5K walk
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 #4109 on: March 28, 2021, 07:17:09 am »
+1
27 March

'Speed form' run

3K warm up
Sprint 8x400m / about 3.5 minutes walking rest
1.5K cool down

Goal pace for the 400s was 4:15
Got all splits negative, most sprints around 4:10 , a few 3:5x , and at then there was this 2nd sprint that synced to be all downhill and i went all out:
I got 1:19 ( 3:19 pace )  which is lifetime  :personal-record: ( previous was 1:20). I also got a reading of a max pace of 2:42 / 22.2kmh at the beginning of that max sprint,  :personal-record:

Great run, felt so fast! Even more impressive than the PR is  that i still got the following 6 sprints below target pace, without extra rest!
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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