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Author Topic: Age vs VO2max  (Read 1601678 times)

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LBSS

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Re: Age vs VO2max
« Reply #4365 on: September 16, 2022, 10:20:38 am »
+1
Quote from: vag on September 15, 2022, 05:06:37 am
14 September

Easy run 8K @ 46:59 (5:52 pace)

More or less same with last week. I thought i was slow but when i finished i realized i just went too easy, i wasn't tired at all.
Need to start actively pushing a bit more, time is running out, only 30 days left for the half marathon.

you gotta start bumping the distances up. 21 km is reeeeally different from 8 km.

another suggestion: start practicing eating a little bit during longer runs.
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vag

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Re: Age vs VO2max
« Reply #4366 on: September 16, 2022, 12:16:52 pm »
+1
Right. I had a conversation with a runner friend a couple of hours ago and he noted that i must also practice carb gels.
Damn it there is not enough time. I got 3 more weeks plus the final one. Ill focus more.
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 #4367 on: September 19, 2022, 04:02:12 am »
0
16 September

DEADLIFT:
12 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
3 @ 90 kg

SEATED DB OHP:
12 @ 12.5 kg each
12 @ 15 kg each hand ( +2.5 kg per hand )
12 @ 15 kg each hand
12 @ 15 kg each hand
12 @ 15 kg each hand

SEATED ROWS:
12 @ 41 kg
12 @ 47 kg
12 @ 53 kg  ( +2.5 kg per hand )
12 @ 53 kg 
12 @ 53 kg

WOOD CHOPPERS: 4x15 @ 10kg


STATIONARY BIKE : 40 minutes / 22K


17 September:

VO2max run

Warmup 4K
Sprint 4x800m / 3 minutes walking rest
Cool down 2.5K

Was aiming for anything under 5:00 pace for the sprints. I got 4:57 , 4:54 , 4:48 , 4:52. Fair.

Total distance of the session, about 11K , here we go, double digits first time this season  ;D
« Last Edit: September 22, 2022, 05:26:35 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 #4368 on: September 20, 2022, 04:17:12 am »
+1
19 September

Run 10K @ 57:58 (5:48 pace)

Nice, first sub-60' 10K of the season, including season's fastest 5K (28:06).
More!!!
« Last Edit: September 23, 2022, 03:03:37 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 #4369 on: September 21, 2022, 04:39:55 am »
0
20 September

SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
8@45kg

HORIZONTAL BENCH PRESS MACHINE:
12@40kg
12@45kg
12@50kg ( +5 kg )
12@50kg
12@55kg ( +5 kg )

SEATED ROWS:
12@41 kg
12@47kg
12@53kg 
12@53kg
12@59kg ( +6 kg )

SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW


STATIONARY BIKE : 30 minutes / 16.5K
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 #4370 on: September 22, 2022, 05:26:10 am »
+1
21 September

Low aerobic HR zone run 11K @ 1:26:08 ( 7:50 pace )

Very nice! Had to go back to May to find a dedicated low aerobic run day and back to February to find one longer than 10K.
Damn it, i am sooo far back from where i was.
I don't see me being at peak fitness at 15 Oct that the half marathon race is. But if i keep it up like now i see me being able to break 2h, with which ill be very happy.
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 #4371 on: September 23, 2022, 03:10:11 am »
+1
22 September

Super easy run 7K @ 47:41 ( 6:48 pace )

Just wanted to get a few kms in without them being either taxing or too slow.
So i went at the pace that i felt very comfortable, right at the threshold of getting (even a little bit ) tired.
Average heart rate was 148, awfully close to this being a low aerobic zone run, though i never walked to get them HR down or even looked at the watch. 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 VO2max
« Reply #4372 on: September 26, 2022, 05:21:00 am »
+1
23 September

DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg

SEATED DB OHP:
12@12.5 kg each
12@15 kg each hand
12@15 kg each hand
12@15 kg each hand
12@17.5 kg each hand ( +2.5 kg per hand )

WIDE GRIP LAT PULL DOWN:
12@41 kg
12@47 kg
12@53 kg
12@53 kg 
12@59 kg ( +2.5 kg per hand )


24 September:

Speed form run

Warmup 3K
Sprint 8x400m / 3 minutes walking rest
Cool down 2K

Was aiming/expecting something around 4:30 pace for the sprints.
I was mostly around 4:25. At the last one i went max and got 4:01 although really tired, happy with that.
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 #4373 on: September 27, 2022, 06:35:11 am »
+1
26 September

Run 12K @ 1:11:50 ( 5:59 pace )

Tried to go as long as i could at around 5:50 pace.
It was going great until around 10.5K , then it seems that i hit the wall, last 1.5K was a stiff slow exhausting grind.
Weird that it happened so early, it usually hits me 10-15 mins / 2-3 km later but system was low on carbs so it makes some sense.
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 #4374 on: September 28, 2022, 03:24:08 am »
+2
27 September

SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
10@45kg ( +2 reps )

HORIZONTAL BENCH PRESS MACHINE:
12@40kg
12@45kg
12@50kg
12@55kg ( +5 kg )
12@55kg

SEATED ROWS:
12@41 kg
12@47kg
12@53kg 
12@59kg ( +6 kg )
12@59kg

SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW


STATIONARY BIKE : 30 minutes / 17K


My old o-lift shoes kicked the bucket. Had to get new ones, decided to go to a more generic multi purpose training shoe that can still support squats etc, since i dont't go heavy on them anymore.
I got the Reebok nano x2 , yeah, as crossfit as it gets  :P
First impressions are great. The huge heel drop of adipowers is gone of course but it still has some.
It felt as steady and firm as o-lift shoes during squats, but when you flex it, it bends. Little jog and jumps felt nice and cushioning appeared. Too early but i really liked 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 VO2max
« Reply #4375 on: September 29, 2022, 06:41:44 am »
0
28 September

Low aerobic HR zone run 11K @ 1:28:03 ( 8:00 pace )

Pacing fail, was trying to keep it steady at 7:30 but i was failing, i kept going faster (high 6s) , then HR would go into aerobic zone, then walk to lower it and then all over again.
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 #4376 on: September 30, 2022, 03:45:22 am »
0
29 September

DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg

SEATED DB OHP:
12@12.5 kg each
12@15 kg each hand
12@15 kg each hand
12@17.5 kg each hand ( +2.5 kg per hand )
12@17.5 kg each hand

WIDE GRIP LAT PULL DOWN:
12@41 kg
12@47 kg
12@53 kg
12@59 kg ( +2.5 kg per hand )
12@59 kg 

WOOD CHOPPERS: 3x15 each side @ 11kg


STATIONARY BIKE : 40 minutes / 22K
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 #4377 on: October 03, 2022, 08:26:05 am »
+1
1 October

Tempo run

3K slow warmup ( high 7s pace )
1500m @ 4:49 pace
1500m @ 5:05 pace
1500m @ 4:52 pace
1500m @ 5:10 pace
2K ultra slow cool down (high 9s pace)

Last similar workout was 1 month ago, i did 2 1500s @ 5:30 back then and a max km for finisher @ 5:10.
Now did 4x1500 and the last (exhausted) 1500 was still faster than last time's fresher all out 1K.
Progress is very good, but im out of time, only 2 weeks left for the half marathon. Sub 2-hours gonna be a struggle.
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 #4378 on: October 04, 2022, 05:06:57 am »
0
3 October

SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
8@50kg ( +5 kg ) , ( -2 reps )

HORIZONTAL BENCH PRESS MACHINE:
12@40kg
12@45kg
12@50kg
12@55kg
12@55kg

SEATED ROWS:
12@47 kg  ( +6 kg )
12@53kg  ( +6 kg )
12@53kg 
12@59kg
12@59kg

SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW


TREADMILL : Low aerobic HR zone 30 minutes / 3.4K
« Last Edit: October 06, 2022, 04:45:42 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 #4379 on: October 05, 2022, 05:57:07 am »
+1
4 October

Run 14K @ 1:22:00 ( 5:51 pace )

Finally , a good run. 2K more than last week, yet 8''/km faster. And i wasn't even fresh, was sore at abs and legs from yesterdays' lifting.
But i was better fed, although not full. I also ate a banana at the 9km mark, i did feel that it kicked in 5-10 mins later.
Last km was sub 6' , i was up for a 15th but i felt i was becoming stiff, was about to hit the wall, so i stopped.

Longest run in 2022 btw, last time i did 14K it was December 2021.
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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