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Author Topic: Age vs VO2max  (Read 1602390 times)

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vag

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Re: Age vs Vertical
« Reply #4170 on: July 01, 2021, 04:05:49 am »
+1
30 June

Low aerobic zone run 10K @ 1:21:41 ( 8:10 pace )

Had sub-8:00 pace till 7th km ,  big regress at the last 3. Watch insists i am very slowly but steadily improving (!!!). Got my best race predictions ever last night.
Conditions still the same , 30 C / 86F and 70% RH. Its been like this for almost 2 weeks straight now, it is exhausting.
Today is the hottest day of the last few years, expected to reach 44C/111F at some places. Will be a bit cooler in my city but still around 40/105. We already have 30C/86F now and it is 11AM lol.
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 #4171 on: July 01, 2021, 09:49:40 am »
+1
at least none of us is in the pacific northwest, where almost 500 people have died in an absolutely epic heat wave. portland, oregon and las vegas now have the same all-time high temperature: 117/47.2. it was 36+ here yesterday but then poured rain and it's supposed to be nicer over the weekend.

actually, come to think of it, avishek lived in seattle the last i heard of him. hope he's keeping cool enough.
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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 #4172 on: July 05, 2021, 05:06:29 am »
+1
Yes, it is not the intensity that is unbearable, it is kinda ordinary to get random peaks of 45/115 here. It is the duration, 2 weeks near 40/105, it grows its own dynamic. I read that Greece holds the European top recorded temp with 48/118.5 baack in the 80s, no harm done, but a couple of years after that there was a whole week at 42/110, many people died then.
Hope Avishek and everyone else keeping safe.
Here it finally poured a good storm on Friday night and then we had a weekend with north (cool and dry) winds so everything is better now.


2 July:

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 8 rounds

-Gunzzzz  :P


3 July:

'Speed form' run

4K warmup
Sprint 8*400m / 3 minutes walking recovery.

Sprints target pace is 4:05
I got 4:03 / 4:03 / 4:02 / 4:11 / 4:10 / 4:00 / 4:10 / 3:38

Little lower temperature and humidity and bam, back to business. Watch reported best fitness level ever. Happy.


4 July

Recreational swimming , 30 minutes, 500m worth  ;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 #4173 on: July 09, 2021, 03:55:26 am »
+1
Continued heat wave, increased work and some social life de-railed me. I am annoyed but it is what it is.

8 July

Easy run 5K @ 29:08 / 5:48 pace
Low aerobic 3K @ 30:08

Again horribly hot and humid. 33'C / 90F - 70% humidity. No good workout can happen like that. Ill just keep grinding through 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 #4174 on: July 10, 2021, 07:58:29 am »
0
9 July

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

SS2a : BICEP CURLS : 12 @ 25 kg
SS2b : CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 4 rounds

LYING LEG RAISES: 4x20
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 #4175 on: July 12, 2021, 06:09:35 am »
+1
10 July

Tempo run

3.5K slow jog warmup
Sprint 3 x 1500m / 2.5 minutes walking rest


Target pace for the 1500s was 4:53
I got 4:52 / 5:11 / 5:08

Slightly better conditions , 28'C/82'F - 60% RH - 19'C/66'F dew point. Still not ideal but better than all recent workouts. There was some good air to breathe.
Missed target pace at 2/3 sprints but I'm still happy, last time i did this workout i quit my last 1500 coz i got dizzy from the heat.
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 #4176 on: July 15, 2021, 04:02:55 am »
+2
14 July

Easy run 8K @ 50:09 ( 6:15 pace )
Low aerobic zone run 2.5K @ 23:34

Finally actively regulated my pace to the heat ( again 30'C/86F and 65%RH ). Worked good, i lately gave up at fifth or sixth km @ 5:50 , now i did 8K , 10% slower for 40-50% more distance, good trade-off.
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 #4177 on: July 19, 2021, 05:33:06 am »
+1
17 July

VO2-max run

4K warmup
Sprint 5x800m / 4 minutes walking rest
1K cool down

Target pace for the 800s was 4:24
I got 4:23 / 4:40 / 4:35 / 4:45 / 4:30

Almost on target, while conditions still bad, 30C/86F but a little lower RH , something like 60%.
Delighted that i am starting to get good performance at those conditions.


18 July

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds

LYING LEG RAISES: 4x25


Monday morning BI scale rendezvous said 78kg / 12.2% fat, new low PR for both. I don't want to be that small. I do like the muscle toning though. Can i please be 85kg at the same fat%?
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 #4178 on: July 20, 2021, 07:49:45 am »
0
19 July

Workout #1 ( 7:00pm ):


SS1a : UPRIGHT ROWS : 12 @ 25 kg
SS1b : BICEP CURLS : 10 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 8 rounds


Workout #2 ( 10:30pm):

Easy run 8K @ 49:13 ( 6:09 pace )
Low aerobic zone run 2K @  20:09

A bit worse weather today, same temperature but increased humidity, 80% or so, sweating like crazy.
Very impressed and happy that i still got some small progress, having lifted a couple hours too before the run.


Lol, double workout Monday after having worked out on Saturday and Sunday too, KF I'm coming after you.
Holidays are approaching, so I'm trying to create some planned overreaching to have something to taper.
« Last Edit: July 21, 2021, 03:57:40 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 #4179 on: July 21, 2021, 04:03:35 am »
0
20 July

SS1a : OVERHEAD PRESS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 10 rounds
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 #4180 on: July 22, 2021, 04:55:19 am »
0
21 July

Low aerobic zone run 8.5K @ 1:07:58 ( 8:00 pace )
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 #4181 on: July 23, 2021, 04:38:42 am »
+2
22 July

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds

LYING LEG RAISES: 4x25

Also did 3.5K walking.
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 #4182 on: July 24, 2021, 08:25:27 am »
+1
23 July

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 8 rounds
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 #4183 on: July 28, 2021, 04:55:44 am »
+1
Weekend : 30 minutes / 500m recreational swimming each day,

27 July

Easy run 8K @ 47:22 ( 5:55 pace )
Low aerobic zone run 3K @ 28:40

Was still very hot for 11pm ( 30C/86F ) but humidity was lower so i got an instant performance boost:
Got sub 6' 8K , HR skyrocketed again at that point so i switched to ultra slow, did more mileage there too for a total of 11K which hasn't happened since early June!
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 #4184 on: August 30, 2021, 04:26:03 am »
+1
So that damn heat wave continued and then i went away for 3 weeks of summer holidays so that makes a whole month of no training.

28 August

Easy run 10K @ 1:07:53 ( 6:47 pace )

Extremely rusty of course. Started out pretty fine but got very tired at around 6.5K, slowed down and continued though.
Conditions still shity, again over 30'C and 70% RH , but it is getting better, i was just unlucky and that specific night was too humid and hot.

It is a good starting point , here is last year's first run after similar off :

Quote from: vag on September 01, 2020, 08:59:17 am
28 August 2020

'Easy' RUN 6K @ 41:12

Average pace 6:52 , average HR 163(!!!)

So this year i did 66% more distance in a little faster pace. To compare it directly, my 6K pace yesterday was 6:15. Huge difference, totally different runner.
« Last Edit: August 30, 2021, 04:28:56 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?
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