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Author Topic: Age vs VO2max  (Read 1601986 times)

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vag

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Re: Age vs VO2max
« Reply #4335 on: June 03, 2022, 11:59:20 am »
0
Thanks man. Yeah you're right, ankle ligaments healing is weird foggy and sneaky lol.
It is much much better already. Kept wearing compression ankle sleeve 24/7 except from the 30 minutes every night that i would ice it. I can jog now but not run, if a lot of load is applied under the wrong angle, it gives this sharp intense pain. Its vulnerable to re--injury which is the worse.
No rush at all.

2 June

SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 5 rounds

SS2a : OVERHEAD PRESS : 15 @ 25 kg
SS2b : BICEP CURLS : 12 @ 25 kg
SS2 info : 5 rounds
« Last Edit: June 05, 2022, 08:30:18 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 VO2max
« Reply #4336 on: June 05, 2022, 08:35:12 am »
0
4 June

AM:
SS1a : UPRIGHT ROWS: 12 @ BW
SS1b : BACK WIDOWS : 15 @ 25kg
SS1 info : 10 rounds

PM
Low aerobic HR zone run 8K @ 1:00:09 ( 7:31 pace )

Double training, lolwhat?
Sprained ankle is perfectly fine for low-effort stuff, didn't bug later either. But its still tender, i don't trust to push it yet. Its awfully hot anyway, no intention to push in that 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 VO2max
« Reply #4337 on: June 09, 2022, 04:58:58 am »
0
7 June

SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 6 rounds

SS2a : DECLINE PUSHUPS : 15 @ BW
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 6 rounds

I have trouble staying consistent. hectic work period, many sudden thunderstorms, increased going out due to summer and no covid. Oh well.
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 VO2max
« Reply #4338 on: June 12, 2022, 05:42:39 am »
0
9 June

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1 info : 6 rounds

SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 6 rounds

-Strong


10 June

Easy run 10K @ 1:01:41 (6:10 pace)

Horribly rusty and stiff.
Was cautious about ankle too, it is not bugging at all but i had mental inhibition, watching my steps all the time.
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 VO2max
« Reply #4339 on: June 14, 2022, 04:51:58 am »
0
12 June

Low aerobic HR zone run 8K @ 1:00:56 ( 7:37 pace )

It is getting hotter and hotter and i am getting slower and slower, naturally.


13 June

30 minutes recreational swimming 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?

vag

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Re: Age vs VO2max
« Reply #4340 on: July 04, 2022, 05:27:18 am »
+1
Uh oh, mega-update coming:

15 June

SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 5 rounds

SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 5 rounds


18 June

Easy run 8K @ 46:44 ( 5:50 pace )
Cooldown jog 1K @ 9:37

It is getting too hot, performance and endurance are suffering.


20 June

Back to the company for a week so i could use the gym.

ATG SQUAT:
10@10 kg
8@20kg
8@30kg
8@40kg
4@50kg

HORIZONTAL BENCH PRESS MACHINE:
15@30kg
15@35kg
15@40kg
15@45kg
15@50kg

LAT PULL DOWN:
12@35kg
12@40kg
12@45kg
12@50kg
12@50kg

HANGING LEG RAISES: 3x15@BW
45' BACK EXTENSIONS: 3x15@BW


21 June

TREADMILL:
5K@30:47 6:09 pace
2K cooldown (~8:00 pace )


22 June

ROMANIAN DEADLIFT:
12@30kg
12@50kg
12@60kg
12@70kg
5@80kg

DB OVERHEAD PRESS:
12@10kg each hand
12@12kg each hand
12@15kg each hand
12@18kg each hand

Z-BAR BICEP CURLS:
12@20kg
12@22.5kg
12@25kg
12@27.5kg

ROPE TRICEP PULL DOWN:
4x12@25kg

SLANT BENCH LEG RAISE:
4x15@BW


22 June

C2 ROWER:
2K @ 10:45

STATIONARY BIKE:
15K @ 30 minutes


29 June

Run 5K @ 29:37 (5:55 pace)
Low aerobic zone jog 4K @ 32:06 (8:01 pace )


30 June

SS1a : PUSHUPS: 15 @ BW
SS1b : NEUTRAL GRIP BENT ROWS : 15 @ 25kg
SS1 info : 6 rounds

SS2a : DECLINE PUSHUPS : 15 @ BW
SS2b : OVERHAND GRIP BENT ROWS : 15 @ 25kg
SS2 info : 6 rounds


2 July

Fartlek 9K @ 1:01:43

Sprints varied from 250m to 1K, paces for them was 4:30 to 4:45 when fresh, 5:!5 to 5:25 towards the end when tired.
It is awfully hot now (30'C / 85'F at midnight!)


3 July

30 minutes easy swimming in the sea , ~1K worth according to the watch.


All caught up!  ;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 VO2max
« Reply #4341 on: July 06, 2022, 10:48:57 am »
+1
5 July

Run 6K @ 34:57 (5:49 pace)
Low aerobic zone jog 3K @ 28:24 (9:28 pace )

Light night breeze made this somewhat pleasant (feels like temp was still 34'C / 93'F at 11pm) , so i was instantly faster (5K split 5:47 vs last week's  5.55 )
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 VO2max
« Reply #4342 on: July 11, 2022, 07:24:32 am »
+1
9 July

Run 6K @ 35:13 (5:52 pace)
Low aerobic zone jog 3K @ 27:44 (9:11 pace )

I'm on preserve mode. Hope i can increase training frequency soon.
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 VO2max
« Reply #4343 on: July 15, 2022, 08:45:15 am »
+1
14 July

Easy run 8K @ 49:20 ( 6:10 pace )
Low aerobic zone jog 2K @ 19:40 ( 9:50 pave )

Chose to go a bit slower for a bit longer in the main run. Makes more sense in that heat.

And then i noticed this! How insanely crazy is it that i chose to do the exact same change on the exact same day 1 year ago???  :o  :o  :o
Quote from: vag on July 15, 2021, 04:02:55 am
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 VO2max
« Reply #4344 on: July 20, 2022, 05:49:38 am »
0
18 July

SS1a : PUSHUPS: 15 @ BW
SS1b : NEUTRAL GRIP BENT ROWS : 15 @ 25kg
SS1 info : 6 rounds

SS2a : DECLINE PUSHUPS : 15 @ BW
SS2b : OVERHAND GRIP BENT ROWS : 15 @ 25kg
SS2 info : 6 rounds


19 July

Fartlek 9K @ 1:01:43

Sprints it included:
500m @ 4:38 pace
500m @ 4:45 pace
1500m @ 5:15 pace
1000m @ 5:21 pace
500m @ 4:50 pace
250m @ 4:58 pace

Slow AF but it is what it is, i did enjoy the workout.

Also, another WTF jinx , i did a 9K fartlek 2-3 weeks ago, with different sprints and rest etc... and the total time was the same. To the second!!!
Quote from: vag on July 04, 2022, 05:27:18 am
2 July

Fartlek 9K @ 1:01:43

I mean , WTF!!!!!  :o :o :o

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?

Coges

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Re: Age vs VO2max
« Reply #4345 on: July 20, 2022, 07:22:17 pm »
+1
Haha you're having a crazy week. Seems like there's a glitch in the matrix.
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vag

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Re: Age vs VO2max
« Reply #4346 on: July 22, 2022, 08:17:37 am »
+1
Quote from: Coges on July 20, 2022, 07:22:17 pm
Haha you're having a crazy week. Seems like there's a glitch in the matrix.

Right! Totally a matrix de ja vu , two times, nuts!!!!


20 July

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1 info : 6 rounds

SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 6 rounds

No weird coincidences for this one  :P
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 VO2max
« Reply #4347 on: July 29, 2022, 10:15:25 am »
+2
23 July
Recreational swimming 1hr

24 July
Recreational swimming 1hr

26 July

Easy run 5K @ 29:34 ( 5:54 pace )
Low aerobic zone jog 3.65K @ 35:09 ( 9:38 pace )

Too hot, too humid, too de-trained to make anything worthy of this workout, besides doing it.

Off to long awaited summer holidays.
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 VO2max
« Reply #4348 on: August 23, 2022, 05:06:45 am »
+1
Aaaaand im back.
The usual happened, 3,5 weeks of doing absolutely nothing active, eating whatever crap came my way, drinking alcohol every single day (most days 2-3 drinks ) and smoking cigarillos daily too.
Fucking totally worth it lol. Now lets get back at it.

I need some help planning my new routine:

I have a half marathon race at 15 October. I also have access to the gym again which i intend to use almost every day. It has a C2 rower too.
I am thinking a 3 days weightlifting split, including 30 to 45 minutes stationary bike at the end and then my usual 3 running days split.
So ill be doing the same with before but with the extra mileage of stationary bike and the rower.
Here is a sample:
Monday : Lifting + stationary bike
Tuesday : 10K easy run.
Wednesday : Lifting + rower
Thursday : Long slow run
Friday : Lifting + stationary bike
Saturday : Intensity run ( weekly alternate 1500/800/400 sprints )

Do you guys likey?
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 VO2max
« Reply #4349 on: August 23, 2022, 02:01:35 pm »
0
how much do you care about the h/m? because if it's more than a date on the calendar then i'd say that's not enough running. maybe replace one of the cardio cross-training things with another easy run.

i'd also say, don't jump right back into 10k's. ease back into it.

and i'd also say, go get it.
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