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Author Topic: Age vs VO2max  (Read 1604416 times)

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vag

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Re: Age vs Vertical
« Reply #4185 on: September 01, 2021, 03:59:48 am »
+1
31 August

Easy run 6K @ 35:10 ( 5:51 pace )
Low aerobic zone run 2.5K @ 25:46

Woot, sub-6:00 pace 6K already. Last year it took me 1.5 months to get there.
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 #4186 on: September 02, 2021, 06:28:07 am »
0
1 September

SS1a : PUSHUPS : 12 @ BW
SS1b : BENT ROWS : 12 @ 25kg
SS1 info : 10 rounds

Very controlled movement. Much more strong  (or less weak) than what i expected (or what i feared). Very 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 Vertical
« Reply #4187 on: September 03, 2021, 06:14:45 am »
0
2 September

Low aerobic zone run 8K @ 1:06:27 ( 8:18 pace )

Too slow, my pre-break pace for those runs was 8:00 and weather was really nice yesterday night, cool and dry. Oh well, it is what it is.

So there you go, goals for end of September : sub 6:00 pace for easy 10K / sub 8:00 pace for low aerobic zone runs.
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 #4188 on: September 08, 2021, 03:34:33 am »
0
7 September

SS1a : PUSHUPS : 15 @ BW ( 3 reps per set )
SS1b : BENT ROWS : 15 @ 25kg ( 3 reps per set )
SS1 info : 10 rounds

300 reps, tight!
Slacking again for various stupid reasons. Gotta get more serious/disciplined.
« Last Edit: September 10, 2021, 04:29:24 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 #4189 on: September 10, 2021, 04:35:38 am »
+1
9 September

Easy run 6K @ 34:57 ( 5:50 pace )
Low aerobic zone run 2K @ 19:19

Autumn is here. Went out ready for a performance boost from temperature being down to 20'C/68'F but didn't count on the little over 90% RH. Still felt better.

Also, long awaited, garmin got a software update and rearranged my heart rate zones.
Before it was one size fits all, anything over 140 was considered pace. Now it bumped that threshold up to 144.
Old man is fit  ;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?

LBSS

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Re: Age vs Vertical
« Reply #4190 on: September 10, 2021, 08:25:59 am »
0
felt like autumn this morning here, too. 17 degrees, breezy, no humidity. but it's supposed to be back up in the 30s early next week. almost there...
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vag

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Re: Age vs Vertical
« Reply #4191 on: September 11, 2021, 07:17:17 am »
+1
^Same here, will be 28 max today and may go to 30-32 next week but that is the noon max, it gets cool in the (noticeably longer now) night. Those horrific 40 max / 32 midnight / 26 min days are over.

10 September:

SS1a : OVERHEAD PRESS : 10 @ 25 kg
SS1b : BICEP CURLS : 8 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 10 @ BW
SS1 info : 8 rounds

Haven't done this workout since 20 July. Restarted myself, could do more reps but decided to be ultra strict with form / ROM / control. Gonna keep it that way, quality over quantity.
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 #4192 on: September 13, 2021, 04:01:12 am »
0
11 September

Tempo run

4K slow jog warmup
Sprint 3 x 1500m / 2.5 minutes walking rest

Theoretical target pace for the 1500s is 4:53
I got 4:50 / 5:05 / 4:55

I'm impressed, was expecting 5:15 or so. Weather sure helped, cool dry autumn night.
36 hours later, quads sore AF 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 #4193 on: September 14, 2021, 08:00:09 am »
0
13 September

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds

Very strict form/ROM/control.
Gonna be a while until i can up reps, it gets really hard after 6th set. Might start adding some at early sends and then grind whatever i can.
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 #4194 on: September 15, 2021, 04:01:35 am »
+1
14 September

Easy run 8K @ 44:57 ( 5:37 pace )
Low aerobic zone run 2K @ 19:25

Finally, a true autumn night both dry and cool. Instant performance enhancement, incredible, 2K more in 13''/km less. Heart rate was much lower also. Awesome!
Have been chasing this session, it's been 3 months of heat and then the de-training too, i had to get a good run in.
Now that i got it i can relax and go back to easy run target pace (5:52) for bigger distances.
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 #4195 on: September 16, 2021, 09:54:05 am »
0
15 September:

SS1a : OVERHEAD PRESS : 12 @ 25 kg ( +2 reps per set )
SS1b : BICEP CURLS : 10 @ 25 kg ( +2 reps per set )
SS1c : CHAIR TRICEP DIPS : 12 @ BW ( +2 reps per set )
SS1 info : 10 rounds

Maybe too soon to add reps, last 2 sets were a real grind. Got everything though, without any form compromise. 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 Vertical
« Reply #4196 on: September 18, 2021, 06:18:44 am »
+2
16 September

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


17 September

Low aerobic zone run 10K @ 1:22:10 ( 8:13 pace )

Sudden throwback summer night ( 28'C / 80%RH ) sabotaged me. Still great progress ( +2K distance , -5''/km pace , had sub 8:00 pace till 7th 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 Vertical
« Reply #4197 on: September 19, 2021, 07:42:41 am »
0
18 September

VO2-max run

3.5K warmup
Sprint 4x800m / 3 minutes walking rest
1.5K cool down

Theoretical trget pace for the 800s is 4:24
I got 4:23 / 4:30 / 4:31 / 4:37

Splendid! Was the first 800s session since mid July, plus it was another hot and humid night. I would be perfectly fine with a 4:45 average, the 4:30 that i got is awesome.
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 #4198 on: September 21, 2021, 06:14:18 am »
+1
20 September

Easy run 10K @ 59:39 ( 5:58 pace )

Wasn't that 'easy' for the last 2K. And the first 8K felt almost as hard as last week's fast-easy 8K @ 5:37 pace.
I blame the weather, it was another summer throwback night, 28C / 80%RH. Hopefully that was probably the requiem , today north winds started and its is much colder and dryer.


Quote from: vag on September 03, 2021, 06:14:45 am
So there you go, goals for end of September : sub 6:00 pace for easy 10K / sub 8:00 pace for low aerobic zone runs.

Sub 6:00 pace 10K , CHECK (V)
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 #4199 on: September 22, 2021, 03:45:22 am »
+1
21 September

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds

Tight! Could/should have added a few reps at a few sets. No idea why i didn't 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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