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Author Topic: Age vs VO2max  (Read 1602161 times)

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vag

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Re: Age vs VO2max
« Reply #4350 on: August 24, 2022, 04:54:31 am »
+1
Quote from: LBSS on August 23, 2022, 02:01:35 pm
how much do you care about the h/m? because if it's more than a date on the calendar then i'd say that's not enough running. maybe replace one of the cardio cross-training things with another easy run.

i'd also say, don't jump right back into 10k's. ease back into it.

and i'd also say, go get it.

Its more than a date, want to be as fit as possible till then and goal is to finish under 2 hours.
I hear you loud and clear. I guess the 3 lifting days is more because i finally have gym access after almost 2 years. But it can wait 1.5 month.
Or, i can transform one of those cross days accordingly. So instead of a normal 45 minutes lifting followed by 30 minutes stationary bike, i could do a quickie lift ( knock out some pullups and dips ) and then do 45mins to 1hr treadmill. (I insist on the gym because it is much more convenient in my schedule).
Oh well lets start and see how it goes.
Thanks!  :highfive:
« Last Edit: August 25, 2022, 03:28:40 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 VO2max
« Reply #4351 on: August 25, 2022, 03:35:49 am »
0
24 August

SQUAT:
8@10kg
8@20kg
8@30kg
8@40kg

HORIZONTAL BENCH PRESS MACHINE:
12@30kg
12@35kg
12@40kg
12@45kg

LAT PULL DOWN:
12@30kg
12@35kg
12@40kg
12@45kg

VERTICAL LEG RAISE: 2x15@BW
45° BACK EXTENSION: 2x15@BW

STATIONARY BIKE : 30 minutes / 15K

YAY!!!  ;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 #4352 on: August 26, 2022, 04:10:52 am »
+1
25 August

Easy run 7K @ 47:33 ( 6:47 pace )

As if i wasn't de-trained enough from 1 month since last run, i was also extremely sore from yesterday's squats and on top of that there was 90% humidity.
Lol absolutely horrible run, I'm surprised i even finished 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 #4353 on: August 29, 2022, 04:42:32 am »
+1
26 August

DEADLIFT:
12 @ 30kg
10 @ 50kg
8 @ 70kg
5 @ 80kg
12 @ 30 kg

SEATED DB OHP:
12 @ 10 kg each hand
12 @ 10 kg each hand
12 @ 12.5 kg each hand
12 @ 12.5 kg each hand

SEATED ROWS:
12 @ 30kg
12 @ 35kg
12 @ 40kg
12 @ 45kg

SLANT BENCH LEG RAISE : 2x15 @ BW
45° BACK EXTENSION: 2x15 @ BW

STATIONARY BIKE : 25 minutes / 13K


28 August

45 minutes snorkeling
30 minutes paddle boarding

#summerisntovertillitsover
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 #4354 on: August 30, 2022, 04:42:44 am »
+1
29 August

Tempo run

3K slow warmup ( high 7s pace )
1500m @ 5:24 pace
1500m @ 5:35 pace
1000m @ 5:10 pace
2K ultra slow cool down (high 9s pace)

Intuitively expected tempo pace to land around 5:30. It did, it was just the pace that felt like tempo, not fast-easy, not all-out.
Used a shorter distance for the 3rd sprint to see if (how much) i can pick up the pace, that 5:10 was a nice surprise.

Still demotivating that this was so tiring, while in my top form i was doing 4x1500 @ 4:30. Oh well, gotta be patient, it will come along.
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 #4355 on: August 31, 2022, 04:50:31 am »
0
30 August

SQUAT:
10@10kg ( +2 reps )
8@20kg
8@30kg
8@40kg

HORIZONTAL BENCH PRESS MACHINE:
12@30kg
12@35kg
12@40kg
12@45kg
12@45kg ( extra set )

LAT PULL DOWN:
12@30kg
12@35kg
12@40kg
12@45kg
12@45kg ( extra set )


TREADMILL (LOW AEROBIC HR ZONE) : 20 minutes / 2.5K
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 #4356 on: September 02, 2022, 03:32:17 am »
+2
1 September

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Impressed from how weak i am. 5 dips and 5 (bad form) chinups is my current limit strength.

SLANT BENCH LEG RAISE : 2x20 @ BW ( +5 reps per set )
45° BACK EXTENSION: 2x20 @ BW ( +5 reps per set )

TREADMILL:
7K @ 44:15 ( 6:19 pace )
-Wow nice, even nicer for treadmill. 5K split was 29:20 , back to sub-6 mins pace already!
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 #4357 on: September 05, 2022, 04:25:18 am »
0
2 September

DEADLIFT:
12 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
3 @ 90 kg

SEATED DB OHP:
12 @ 12.5 kg each hand ( +2.5 kg per hand )
12 @ 12.5 kg each hand ( +2.5 kg per hand )
12 @ 12.5 kg each hand
12 @ 15 kg each hand ( +2.5 kg per hand )
12 @ 15 kg each hand ( +extra set )

SEATED ROWS:
12 @ 35 kg ( +2.5 kg per hand )
12 @ 40 kg ( +2.5 kg per hand )
12 @ 45 kg ( +2.5 kg per hand )
12 @ 45 kg
12 @ 50 kg ( +extra set )

STATIONARY BIKE : 20 minutes / 10.5K
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 #4358 on: September 06, 2022, 05:03:56 am »
0
5 September

SQUAT:
10@10 kg
8 @ 20 kg
8 @ 30 kg
8 @ 40 kg
5 @ 45 kg  ( extra set )
-Added a couple of paused reps in every set.

HORIZONTAL BENCH PRESS MACHINE:
12@35kg ( +5 kg )
12@40kg ( +5 kg)
12@45kg ( +5 kg)
12@50kg ( +5 kg)
12@50kg ( +5 kg)

LAT PULL DOWN:
12@35kg ( +5 kg )
12@40kg ( +5 kg )
12@45kg ( +5 kg )
12@50kg ( +5 kg )
12@50kg ( +5 kg )

VERTICAL LEG RAISES: 2x15 @ BW
WOOD-CHOPPERS: 2x15 each side @ 10kg

TREADMILL (LOW AEROBIC HR ZONE) : 30 minutes / 3.7K ( +10 minutes / +1.2 km )

Wow huge progress, 3rd week and it is suddenly coming back good! Now i need a good run.
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 #4359 on: September 08, 2022, 04:30:27 am »
+1
7 September

Easy run 8K @ 46:34 (5:49 pace)

Niceeee, longest distance so far, first time under 6:00 average pace, all km splits under 6:00 too, first 5K average pace was 5:45
It is coming 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 #4360 on: September 09, 2022, 03:01:14 am »
0
8 September

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Still very weak.


TREADMILL:
Low aerobic zone run 5.3K @ 45:00 ( 8:19 pace )
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 #4361 on: September 12, 2022, 04:59:40 am »
0
9 September

DEADLIFT:
12 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
3 @ 90 kg

SEATED DB OHP:
12 @ 12.5 kg
12 @ 12.5 kg
12 @ 15 kg each hand ( +2.5 kg per hand )
12 @ 15 kg
12 @ 15 kg

SEATED ROWS:
12 @ 40 kg ( +2.5 kg per hand )
12 @ 45 kg ( +2.5 kg per hand )
12 @ 45 kg
12 @ 50 kg  ( +extra set )
12 @ 50 kg

SLANT BENCH LEG RAISE : 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW


STATIONARY BIKE : 30 minutes / 10.5K
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 #4362 on: September 14, 2022, 10:06:27 am »
0
13 September

SQUAT:
10@10kg
10@20kg ( +2 reps )
10@30kg ( +2 reps )
10@40kg ( +2 reps )
8@45kg ( +3 reps )

HORIZONTAL BENCH PRESS MACHINE:
12@40kg ( +5 kg )
12@45kg ( +5 kg)
12@45kg
12@50kg
12@50kg

LAT PULL DOWN:
12@41kg ( +5 kg )
12@47kg ( +6 kg )
12@47kg
12@53kg
12@53kg

VERTICAL LEG RAISES: 2x15 @ BW
45° BACK EXTENSION: 2x20 @ BW

STATIONARY BIKE : 30 minutes / forgot to log distance.
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 #4363 on: September 15, 2022, 05:06:37 am »
+1
14 September

Easy run 8K @ 46:59 (5:52 pace)

More or less same with last week. I thought i was slow but when i finished i realized i just went too easy, i wasn't tired at all.
Need to start actively pushing a bit more, time is running out, only 30 days left for the half marathon.
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 #4364 on: September 16, 2022, 04:02:47 am »
0
15 September

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Small improvements if form/ROM.

PLANK:
Front 2x45'' , Right 45'' , Left 45''

TREADMILL:
Low aerobic zone run 5.2K @ 45:00 ( 8:38 pace )
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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