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Author Topic: Age vs VO2max  (Read 1604250 times)

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vag

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Re: Age vs VO2max
« Reply #4275 on: January 19, 2022, 04:05:33 am »
0
18 January

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 8 rounds ( -2 rounds )

Arms got too tired so i terminated early, shoulders were good for more. Makes sense, shoulders were still worked but i haven't done arms work since 9 Dec.
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 #4276 on: January 25, 2022, 05:45:59 am »
+1
Still can't find the motivation to go run in the freezing cold ( at nights that are convenient for me it is like -2'C/28'F and windy, feels like index down to -10'C/14'F )
It is getting a bit milder though and i am beginning to grow annoyed at this being the 3rd week im not running so i'll suck it up and go one of these days.

24 January

SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds
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 #4277 on: January 28, 2022, 07:55:04 am »
+1
27 January

Easy run 10K @ 58:52 (5:53 pace )

Hey-ho-let's go!
Temperature 2'C/35'F. Pacing very rusty (20 days since last run ) , fastest km was 4:53 slowest was 6:48 lol.
However still got sub 60' 10K relatively easy. Happy, good fitness base is good!  ;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 VO2max
« Reply #4278 on: January 29, 2022, 07:59:41 am »
0
lol legs dead from running after 3 weeks, squat-level soreness all over even in quads!

28 January

SS1a : OVERHEAD PRESS: 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 5 rounds

SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 5 rounds
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 #4279 on: February 01, 2022, 11:59:27 am »
+1
31 January

Easy run 10K @ 59:23 (5:56 pace )

Identical run with 6 days ago.
Same cold weather, same distance, same total time, same rusty and very inconsistent pacing.
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 #4280 on: February 02, 2022, 03:21:36 am »
0
1 February

SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds
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 #4281 on: February 04, 2022, 02:51:12 am »
+2
3 February

Low aerobic zone run 10K @ 1:18:53 ( 7:53 pace )

Haven't done such a run for a whole month so pacing was very rusty here too and i was much slower (previous was 12K @ 7:38 ).
Is ok, it will come back.
I registered for a 10K race in April, my first race ever in a distance bigger than 5K  :headbang: :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 VO2max
« Reply #4282 on: February 07, 2022, 02:41:05 am »
0
5 February

Tempo run

3K slow jog warmup
Sprint 4 x 1500m / 2 minutes walking rest
1K slow jog cool down

Target pace for the 1500s is 4:50
I got 4:43 / 4:56 / 4:56 / 4:51

This was very challenging, not max but close. But im happy with the result. 1 month since last intense workout too.
Ok, that wraps it up with the '1 month since...' workouts. I'm back to business for good.
« Last Edit: February 09, 2022, 02:09:00 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 VO2max
« Reply #4283 on: February 08, 2022, 03:52:21 am »
0
7 February

SS1a : PUSHUPS : 15@ BW ( -5 reps per set )
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds ( cancelled )

Took a step back to fix pushups form, quality over quantity. Watched many videos, recorded myself too, turns out i was doing many mistakes.
As expected, fixing ROM  & form strictness made the exercise much much harder, i barely made it to the 10th set of 15s.
« Last Edit: February 08, 2022, 05:28:16 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 #4284 on: February 09, 2022, 02:08:15 pm »
0
8 February

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 8 rounds

Was too sore from yesterday and i focused on form/ROMagain so i got to failure at 8 rounds instead of my 'normal' 10.
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 #4285 on: February 10, 2022, 04:38:33 am »
0
9 February

Easy run 11K @ 1:04:24 ( 5:51 pace )

Progress! 1K more yet 5'' per km faster. 10K split average pace was 10'' faster than last week, nice.
My plan is to add 1km every week, bringing me to 15K mid-March, then i may stick with 15Ks or add slower, like 1K every 2nd week.
Watch says im overreaching, first time i see this training status. But it is more like i was under-reaching lately, im not gonna hold back.
« Last Edit: February 16, 2022, 04:15:34 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 #4286 on: February 11, 2022, 03:02:11 am »
0
10 February

SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 10 rounds
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 #4287 on: February 14, 2022, 02:58:40 am »
+1
12 February

5 and a half hours of skiing!!!  :wowthatwasnutswtf: :headbang:

It's been 2 years. Was rusty as f@ck of course, barely got to a decent form at the end of the day.
Still, what a glorious thing skiing is, a very enjoyable sport in a magnificent nature surrounding.
This totally ruined my weekly run-training plan ( no low aerobic run and no HIIT run ). Don't care , totally worth it, skiing makes me so happy! ;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 VO2max
« Reply #4288 on: February 15, 2022, 09:17:19 am »
0
14 February

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

How can 15 damn pushups be so difficult when execution form and rom is strict? Reached failure on 10th set, had to do the last 2 reps on my knees WTF.
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 #4289 on: February 16, 2022, 04:15:13 am »
0
15 February

Easy run 10K @ 59:17 ( 5:56 pace )

Bad day! I was still tired and sore from skiing and humidity was around 90%.
Didn't even match last week's distance or pace, had to do 1km less and a bit slower too. FML.
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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