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Author Topic: Age vs VO2max  (Read 1604589 times)

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vag

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Re: Age vs Vertical
« Reply #4125 on: April 15, 2021, 03:19:05 am »
+3
Thanks guys! It goes fairly easy so far, i was never a big breakfast fan (except when staying at hotels of course where you have to honor the buffet). My eating plan was already pretty close to 16:8 but whenever i'd be hungry i'd bite something. I am pretty sure that there were many days i didn't, unintended. But now that i am forbidden to, fucking mind craves it. Very easy to deal with it so far though, let's see if duration escalates it.

14 April

Low aerobic zone run

11K @ 1:26:14 , 7:50 pace / 134bpm

A bit slower today, previous week i did 10K @ 7:46.
However, this one today was the longest sub-8'-pace low aerobic zone run ever, just to keep the silly PRs streak going  ;D
« Last Edit: April 15, 2021, 03:20:40 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 #4126 on: April 16, 2021, 03:50:13 am »
+2
15 April

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 15 @ 25kg ( +3 reps )
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 12 each leg @ BW ( +2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW
OVERHEAD PRESS: 35 @ 25kg ( +5 reps )
BICEP CURLS : 20 @ 25kg ( +3 reps )
CHAIR TRICEP DIPS : 35 @ BW

Wow very 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 #4127 on: April 18, 2021, 05:17:47 am »
+2
16 April

REST!!!
Why log it? Because it was the first off day after 13 on in a raw and 17 of the last 18!!!


17 April

VO2-max run

3K warmup
5x800m / 4 minutes walking rest
1.5K cool down

Target pace for the 800s was 4:34
I got 4:22 / 4:33 / 4:28 / 4:17 / 4:13 , great!!!
Last one timed at 3:22, yup that improves by 2s lifetime  :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 #4128 on: April 20, 2021, 03:43:25 am »
0
19 April

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher (no pause ) : 37 @ 25kg ( +2 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW
BENT OVER ROWS : 35 @ 25kg ( + 2reps )

Strong, felt very solid, as if form improved.
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 #4129 on: April 20, 2021, 08:59:29 am »
+1
Quote from: vag on April 18, 2021, 05:17:47 am
13 on in a raw and 17 of the last 18!!!


Logged
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

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vag

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Re: Age vs Vertical
« Reply #4130 on: April 21, 2021, 03:19:32 pm »
0
Haha nice gif, thanks!

20 April

Easy run 11.5K @ 1:06:27 (5:47 pace )

Easy pace now stable under 5:50, very glad.
I was up for more mileage but i was interrupted by a sudden intense storm that came out of nowhere, luckily i was just 2km from home when it unleashed!
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 #4131 on: April 22, 2021, 02:40:12 pm »
0
21 April

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 15 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 12 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 15 @ BW
C2 info : 4 rounds

Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW
OVERHEAD PRESS: 35 @ 25kg
BICEP CURLS : 20 @ 25kg
CHAIR TRICEP DIPS : 40 @ BW  ( +5 reps )
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 #4132 on: April 23, 2021, 11:37:10 am »
+1
22 April

Low aerobic zone run

11.5K @ 1:28:03 , 7:39 pace / 134bpm

Fastest low aerobic run ever, being longer too!   :personal-record: :ibrunning: :personal-record: :ibrunning:
Previous fastest was 10K @ 7:46.
Previous longest sub-8' was 11K @ 7:50 pace
Longest ever is 13.5K but that was @ 8:01 pace. Gotta beat that too, next stop = 14K sub 8'
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 #4133 on: April 25, 2021, 05:16:13 am »
+2
24 April

'Speed form' run

3.5K warm up
Sprint 8x400m / about 3.5 minutes walking rest
1.5K cool down

Goal pace for the 400s was 4:05
I got 4:04 / 3:51 / 3:50 / 4:10 / 4:05 / 3:48 / 3:49 / 4:00
Progress!! last time average was 4:10 and was getting a couple of 3:5x , looks like im 10s faster after 1 month.
Garmin acknowledges it too, it upped my VO2max to 43 , estimated 5K race time is 24:36 (still off but fastest ever ) , estimated  10K race time 52:50, faster than real PR, that's a first!
Happy!  ;D :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 #4134 on: April 27, 2021, 05:04:39 am »
+1
26 April

Easy run 13K @ 1:14:14 ( 5:43 pace )

Yet another :personal-record: :ibrunning: , fastest easy run ever, but not longest, I've done 14K @ 5:45.
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 #4135 on: April 28, 2021, 03:05:47 am »
+3
27 April

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

Legs felt dead, skipped the squats, went off with pushes and pulls, 450 reps 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 Vertical
« Reply #4136 on: April 29, 2021, 05:26:49 am »
+1
28 April

Low aerobic zone run

12K @ 1:32:31 , 7:42 pace / 133 bpm

Now this is the longest sub-8 low aerobic run ever, but not the fastest.
Last week was 11.5K @ 7:39 , fastest but not longest.
Let's see if both go down next week   ;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 #4137 on: May 04, 2021, 07:36:02 am »
+1
Greek Easter, even in lock-down, so a few days of derail, no training, more eating, more drinking, a few cigars. Totally worth it!  ;D

3 May 2020

Tempo run

3.5K slow jog warmup
3x1.5K / 2 minutes walking rest
1.5K slow jog cool down

Target pace for the 1500s was 4:53
I got 4:58 / 5:00 / 5:05

Fail. Felt fresh and fast and all but it was too hot (hottest day of the year so far, actually hottest early May day of the decade ) plus there was a lot of African dust in the air. Not sure if this affects the run but i felt like the air i was breathing in didn't have enough oxygen. Humidity was low too so it wasn't that. Maybe just heat acclimatization.
« Last Edit: May 24, 2021, 04:02:39 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?

LBSS

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Re: Age vs Vertical
« Reply #4138 on: May 04, 2021, 08:26:01 am »
+1
i've definitely noticed the heat the last couple of runs. such a strong factor IME.
Logged
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 #4139 on: May 05, 2021, 04:44:09 am »
+1
^^^
True,  looks like we are entering the hatred dew-point-performance-normalization period.

4 May

Low aerobic zone run

13K @ 1:46:41 , 8:12 pace / 135 bpm

Wow, almost 30 seconds per km slower than usual. Got the readings early on that this is going slow so just kept it easy for longer.
It has to be the increased heat and humidity, yesterday it was cooler but humidity went up, dew point was around 20 C ( 68 F ).
Im not gonna bother with heat and calculations, i will just carry on with my current program, it feels like it is working, if numbers decline because of dew point, so be it.
Watch agrees, it says im at my best condition ever. VO2 max upped to 44 despite 2 'fail runs'. It says training load and balance are ideal and I'm also peaked because of recent rest and that i should take advantage of my peak state while it lasts. Tempting 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?
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