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Author Topic: Age vs VO2max  (Read 1602464 times)

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vag

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Re: Age vs Vertical
« Reply #4110 on: March 30, 2021, 03:02:38 am »
+4
29 March

Easy run 13K @ 1:17:00

Ties longest sub-6' pace ever, but today average pace was 5:55 , previous was 5:57 , so that is again some kind of silly  :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 #4111 on: March 31, 2021, 04:32:55 am »
+1
30 March

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 33 @ 25kg ( + 3 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 28@BW
BENT OVER ROWS : 30 @ 25kg ( + 3reps )

Strong!
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 #4112 on: April 01, 2021, 03:48:54 am »
+2
31 March

Low aerobic zone run

9.5K @ 1:14:27 . 7:50 pace / 132bpm

So that is the fastest low aerobic run ever ( previous was 7.5K@7:55 ) AND with lowest average HR (previous was 134 ).  :personal-record: :ibrunning:


Quote from: vag on February 19, 2021, 03:05:47 am
Willing to continue this experiment (low aerobic zone) for the rest February and all March. I missed last week's such run but i expect to start seeing improvements the next (2) time(s).

I started late February, pace needed to stay below 140bpm was 8:34. Progress is evident, and also i see general progress in all running stuff i do, every session is a PR lately! I can't attribute that to low HR zone training only, but im sure it plays an important role, looks like it was the missing link to bring balance and help break plateaus. I'm keeping it.
« Last Edit: April 01, 2021, 04:08:10 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 #4113 on: April 02, 2021, 04:12:07 am »
+1
1 April

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

C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 22 each leg @ BW ( +2 reps per leg )
OVERHEAD PRESS: 27 @ 25kg ( +4 reps )
BICEP CURLS : 16 @ 25kg ( +1 rep )
CHAIR TRICEP DIPS : 30 @ BW ( +5 reps )

Missed this workout last week but was still very strong.
Lol @ finisher circuit round which was a total of 117 reps, it took a little over 5 minutes.
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 #4114 on: April 04, 2021, 05:20:33 am »
+1
3 April

Tempo run:

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

Target pace for the 1500s was 5:06
I got 4:51 / 4:54 / 4:59

That was brutal! Did this run in the midday sun at the hottest day of the year so far. Not too hot but body was totally shocked.
Very happy hat i got all sprints paces below 5:00!
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 #4115 on: April 06, 2021, 03:34:54 am »
+2
4 April : 5K walking

5 April

Easy run 13.5K @ 1:18:40 ( 5:49 pace )

Yet again this is the longest and fastest sub 6' pace run ever, previous was lat week's 13K @ 5:50  :personal-record: :ibrunning: :personal-record: :ibrunning:

This fast-easy run PR every week is fun and nice and all, but i am becoming worried it is trapped in the  too-slow-for-fast-and-too-fast-for-slow area. I should:
  • Stick to the training pace calculator target pace, for easy run and my fitness level it is 6:07
  • Re-evaluate that fitness level. Its been 4 months since last 5K time trial and there is strong evidence i am faster now
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 #4116 on: April 06, 2021, 11:10:07 am »
+1
re-evaluate
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Muscles are nonsensical they have nothing to do with this bullshit.

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vag

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Re: Age vs Vertical
« Reply #4117 on: April 07, 2021, 03:49:25 am »
+1
6 April

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 35 @ 25kg ( +2 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW ( + 2reps )
BENT OVER ROWS : 30 @ 25kg

Limit strength here, not sure how i can progress now. Its is fine, i am happy with repeating this workout with small improvements in form/ROM.
Fuck high-rep with low weight, fuck home workouts, fuck closed gyms, fuck covid, duh!
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 #4118 on: April 08, 2021, 03:20:21 am »
+3
7 April

Low aerobic zone run

10K @ 1:17:38 . 7:46 pace / 134bpm

Once again, that is the fastest low aerobic run ever ( previous was 9.5K@7:50 pace ) :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 #4119 on: April 09, 2021, 04:15:23 am »
+1
8 April

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

C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW ( +3 reps per leg )
OVERHEAD PRESS: 30 @ 25kg ( +3 reps )
BICEP CURLS : 17 @ 25kg ( +1 rep )
CHAIR TRICEP DIPS : 35 @ BW ( +5 reps )

Finisher megaset getting insane, lol , 132 reps, 6.5 minutes duration.
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 #4120 on: April 12, 2021, 05:43:45 am »
+4
9 April : 3K walk
11 April : 5K walk

10 April:

2.5K warmup
5K TIME TRIAL : 23:06  :personal-record: :personal-record: :personal-record: :wowthatwasnutswtf: :ibrunning: :headbang: :almostascoolasnyancat:
Watch also said it included an in-race 1K PR of 4:17 (previous was 4:27 ) and a lifetime mile PR of 7:05 ( previous was 7:19 )  :personal-record: :ibrunning: :personal-record: :ibrunning:

Previous 5K PR was 24:09, over a whole minute of improvement!!! Such a rewarding feeling, it feels even better than my first race that i PRed from 27:30 to 25:20, going from 24 to 23 is a really great achievement and very motivational for me to keep pushing. I thought that was it, my plateau is low 24/high 23. But its not. I'm now chasing 4:30 average / 22:30 5K.
Go get 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 #4121 on: April 13, 2021, 01:29:12 pm »
+2
12 April

Easy run 14K @ 1:20:32 ( 5:45 pace )

3rd week in a row that i score a longest and fastest sub 6' pace run ever, previous PR was last week's 13.5K @ 5:49 :personal-record: :ibrunning: :personal-record: :ibrunning:

Re-evaluated pace for easy runs is 5:52 so im right on target.

Also, i want to note how accurate those calculators turn to be. All my recent performances, for easy/tempo/VO2max/speed form, all synced perfectly with that calculator (updated with Saturday's 5K PR , see new signature).
Even more, the 5K time to VO2max calculator says my VO2max is barely over 42 , 42.06. Well, garmin said i went to 42 from 41 right after achieving this PR.
It feels so great when everything falls in place.
« Last Edit: April 13, 2021, 01:32:52 pm 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 #4122 on: April 14, 2021, 11:05:52 am »
+2
13 April

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 35 @ 25kg ( +2 reps ) Skipped, legs dead from 2 big lifetime running PRs the previous 3 days, decided to show them some mercy.

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW
BENT OVER ROWS : 33 @ 25kg ( + 3reps )

As of this Monday i started doing 16:8 intermittent fasting as an experiment. I've semi-tried it unsuccessfully in the past, but i haven't read enough. Back then I was thinking that a few calories like 50-100 in the morning do not interrupt the fast, but they do. Going more strict this time, the only thing besides water I'm consuming in the 16 hours fasting window is my morning coffee, no sugar/milk added. Lets see how it works...
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?

gukl

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Re: Age vs Vertical
« Reply #4123 on: April 14, 2021, 12:03:28 pm »
+3
Good luck with IF, ive done 16/8 or similar for years now and gound it beneficial from a fat loss and keeping fat off point of view. I find my focus is better whilst fasted and do nearly all my runs fasted. Also think it's great to get up and get on with my day rather than worrying about getting my 'most important meal of the day' in. Plus if im ever in a situation where i can't eat its way easier to cope with. Black coffee is a constant though and certainly helps with appetite suppression.
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Coges

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Re: Age vs Vertical
« Reply #4124 on: April 14, 2021, 11:00:08 pm »
+3
^ x 2.

Also remember if you ever struggle with headaches or anything like that to up your salt intake. I often add some to my water bottle in the morning.
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