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Author Topic: Age vs VO2max  (Read 1602306 times)

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vag

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Re: Age vs VO2max
« Reply #4440 on: January 27, 2023, 04:55:02 am »
0
26 January

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 5 rounds
There is a sharp needle-like pain in the right deltoid sabotaging my chins. It only appears when i chin. So weird. Fuck being old.

TREADMILL: 30 minutes / 4K
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 #4441 on: January 30, 2023, 04:00:53 am »
+1
27 January

DEADLIFT:
10@30kg
10@50kg ( +2 reps )
8@70kg  ( +3 reps )
5@90kg ( +2 reps )
3@100kg

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

WIDE GRIP LAT PULL DOWN:
12@41kg
12@47kg ( +6 kg )
12@53kg ( +6 kg )
12@53kg
12@53kg

SLANT BENCH LEG RAISE : 2x20
45' BACK EXTENSION : 2x20

No running at the weekend again. FFFUUUUUU, i am so very annoyed!
I signed up for that 10K big event in April to force some motivation. 3 months left, gotta go get that 45' milestone.
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 #4442 on: January 31, 2023, 05:08:21 am »
0
30 January

ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg
3@75kg ( extra set )

BB OHP:
12@25kg
12@25kg
12@30kg
12@30kg
12@35kg
-Switched from seated db to standing bb. This has better ROM for sure.

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

CABLE WOOD CHOPPERS: 3x15 each side @ 11kg
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 #4443 on: February 01, 2023, 04:35:58 am »
0
31 January

TREADMILL : 45 minutes / 6.5K

I hate treadmill with passion, but its freezing and windy outside so had no other option ( it doesn't help that my most convenient run time is around 9PM ).
Very much out of shape, but ill get it back.
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 #4444 on: February 03, 2023, 10:53:39 am »
0
2 February

SS1a : DIPS: 6 @ BW ( +1 rep per set )
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds ( +1 round )

TREADMILL: Low aerobic zone 45 minutes / 5.5K
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 #4445 on: February 06, 2023, 08:36:57 am »
0
3 February

DEADLIFT:
10@30kg
10@50kg
8@70kg
5@90kg
3@100kg
1@110kg ( extra set )

BENCH PRESS:
12@40kg ( +10 kg)
12@45kg ( +5 kg)
10@45kg ( +5 kg)
10@45kg
10@50kg ( +2 reps)

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

SLANT BENCH LEG RAISE : 3x15

Again no running at the weekend, too freezing too windy and too boried. First two will auto fix, the last one is up to 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 VO2max
« Reply #4446 on: February 07, 2023, 11:46:41 am »
0
6 February

ATG SQUAT:
10@20kg ( +10 kg )
10@30kg
10@40kg
10@50kg ( +2 reps )
5@60kg
5@70kg ( +2 reps )
3@75kg
1@80kg ( extra set )

BB OHP:
12@25kg
12@30kg ( +5 kg )
12@30kg
12@32,5kg ( +2.5 kg )
12@35kg

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

SLANT BENCH LEG RAISE : 2x20
45' BACK EXTENSION : 2x20
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 #4447 on: February 10, 2023, 05:26:52 am »
0
8 February

SS1a : DIPS: 7 @ BW ( +1 rep per set )
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds

STATIONARY BIKE: 40 minutes / 21 km


9 February

4 hours (mixed) of skiing, about 20km total downhill distance.
:headbang:

This felt pretty good for a first day of the season, got some good flow/form much faster than expected.
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 #4448 on: February 13, 2023, 03:33:17 am »
0
10 February

DEADLIFT:
10@30kg
10@50kg
8@70kg
5@90kg
3@100kg
1@110kg

BENCH PRESS:
12@40kg
12@45kg
10@45kg
10@50kg ( +2 reps)
10@50kg

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

CABLE WOOD CHOPPERS: 3x15 each side @ 11kg
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 #4449 on: February 14, 2023, 08:10:17 am »
0
13 February

ATG SQUAT:
10@20kg
10@40kg
10@50kg
5@60kg
5@70kg ( +2 reps )
3@75kg
3@80kg ( +2 reps )
1@85kg ( extra set )

BB OHP:
12@25kg
12@30kg
12@32,5kg ( +2.5 kg )
12@35kg ( +2.5 kg )
12@35kg

SATED ROWS:
12@53kg ( +6 kg )
12@53kg
12@59kg ( +6 kg )
12@59kg
12@59kg

Nice progress. Almost squatting BW (i am around 88kg lately) again after years. I really like 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 #4450 on: February 16, 2023, 04:05:07 am »
0
15 February

RUN 7.5K @ 47:36 ( 6:21 pace )

So 1 month since my last run, with only a 45' treadmill run in between, 2 weeks ago.
Still out of shape but somehow this felt better and was longer and significantly faster than those last 2 runs ( 6K @ 6:46 / 6:55 paces respectively ).
Now gotta actively switch focus/priority to runs. 10K race is 2.5 months out. Weather started improving too, no excuses!
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 #4451 on: February 17, 2023, 03:31:45 am »
+1
16 February

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 7 rounds  ( +1 round )

STATIONARY BIKE: 45 minutes / 23.5 km
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 #4452 on: February 20, 2023, 04:15:42 am »
0
17 February

Forgot my gym-bag at home , damn it. So i had to replace the gym workout with a home one:

KING DEADLIFT: 5*12 @ BW

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

Front plank :2x45''
Side plank : 2x45'' each side


18 February

TEMPO RUN

2K warmup
4x1000m @ 5:00 / 5:32 / 5:55 (uphill) / 5:38
2K cool down

Yay , first weekend run of the year, finally. First intense run too.
Didn't know what to expect for the tempo 1Ks, 5:30 seemed realistic.
I somehow went too fast at the first one (i swear i looked my watch midway and saw 5:50 average, probably was 4:50? ), which ruined my reserves.
All in all very happy though, even with the mistake, the rest sprints were around 5:30 that i was targeting. Now let's keep it up.
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 #4453 on: February 22, 2023, 09:04:40 am »
0
21 February

ATG SQUAT:
10@20kg
10@40kg
10@50kg
5@60kg
5@70kg
3@75kg
3@80kg
1@85kg

BB OHP:
12@30kg  ( +2.5 kg )
12@30kg
12@32,5kg
12@35kg
12@35kg

LAT PULL DOWN:
12@53kg
12@59kg ( +6 kg )
12@59kg
12@59kg
12@59kg

SLANT BENCH LEG RAISE : 2x20
45' BACK EXTENSION : 2x20
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 #4454 on: February 23, 2023, 10:29:16 am »
+1
22 February

RUN 8K @ 48:18 ( 6:02 pace )

500m more, 20 seconds / km less. Also first 5K below 30' again. Nice.
Current level is still disappointing but progress is very fast (like 20''/km every week, while slowly adding distance too), that feels promising.
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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