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Author Topic: Age vs VO2max  (Read 1603309 times)

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vag

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Re: Age vs VO2max
« Reply #4485 on: April 24, 2023, 06:04:17 am »
+1
23 April

"Speed form" RUN

2K warmup
Sprint 8x400m / 2 mins walking rest
1K cool down

Was targeting a pace around 4:15 for the sprints. I was right there, 4:10 to 4:20 depending on the incline/decline.
Went all out at the 7th one (had a little decline for ~150m), got a shocking fast 88'' split (3:42 pace). Haven't run that fast for a long time, happy!
« Last Edit: April 24, 2023, 07:51:01 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 #4486 on: April 25, 2023, 05:01:24 am »
0
24 April

Low aerobic zone run

6.5K @ 51:05 ( 7:51 pace )

15'' per km faster than Friday, but more importantly, much improved feeling overall.
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 #4487 on: April 27, 2023, 04:57:19 am »
+2
26 April

"Race emulation run"

Low aerobic HR zone warm up2K
Sprint 8*800m @ goal race pace / 90'' walking rest
Low aerobic HR zone cool down 2K

Always love this workout. Used 5:00 as regulated goal pace (aiming 50:00 10K as base, PR is 48:31).
Worked pretty well actually, all splits were negative, around 4:55.
Encouraging. Needed more preparation time but what can you do.
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 #4488 on: April 28, 2023, 05:32:55 am »
0
27 April

Low aerobic zone run

6.5K @ 48:54 ( 7:31 pace )

Wow another 20 seconds per km chopped off.
Fastest low aerobic run since 1 year ago (when i was preparing for the same race), 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 VO2max
« Reply #4489 on: April 30, 2023, 12:36:09 am »
+1
28 April

2K low aerobic HR zone warm up
2K @ goal race pace
2K low aerobic HR zone cool down

Again, 5:00 was the goal pace, 4:54 what i got.
That is all, race time. I could PR if i get a perfect day with the race effect but im keeping expectation low. A time around 50 minutes will be success!
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 #4490 on: May 02, 2023, 04:59:08 am »
+2
30 April

RACE : 10K @ 48:58 electronic ( 4:54 pace )

Missed my PR by 23 seconds. Which is more or less the time i lost when i had to re-tie a fucking lace that untied.
Makes me crazy that even with the re-tie, i could have PRed if i was 2-3 seconds faster every km.
But all in all very happy, this was an all time peak-fitness performance.

Next goals:
-Stay consistent. I always tend to take a break from running after a great race. Gotta build on current fitness level, not lose it then start over.
-Be on the watch for more races. I really enjoy them, why am i not doing more?
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 #4491 on: May 04, 2023, 05:25:55 am »
0
3 May

SS1a : SEATED BENCH PRESS MACHINE : 12 @ 45, 45, 50, 50, 50 kg
SS1b : LAT PULL DOWN : 12 @ 47, 47, 53, 53, 53 kg
SS1 info : 5 rounds

TREADMILL: low aerobic HR zone @ 30 minutes / 3.2K
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 VO2max
« Reply #4492 on: May 05, 2023, 09:44:23 am »
+1
Quote from: vag on May 02, 2023, 04:59:08 am
30 April

RACE : 10K @ 48:58 electronic ( 4:54 pace )

Missed my PR by 23 seconds. Which is more or less the time i lost when i had to re-tie a fucking lace that untied.
Makes me crazy that even with the re-tie, i could have PRed if i was 2-3 seconds faster every km.
But all in all very happy, this was an all time peak-fitness performance.

Next goals:
-Stay consistent. I always tend to take a break from running after a great race. Gotta build on current fitness level, not lose it then start over.
-Be on the watch for more races. I really enjoy them, why am i not doing more?

lol that happened to me earlier this year, with the lace. infuriating. but lesson learned: i always double-knot now!
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 VO2max
« Reply #4493 on: May 08, 2023, 05:07:37 am »
0
^^^^
Yes, damn it, i had this rule too. But those vaporflys laces have very good friction together, they never untie. Almost never, obviously  :uhhhfacepalm:


5 May

Run 5K @ 27:58 (5:35 pace)
2K low aerobic HR zone cool down

Bad day, was fast but somehow got tired too easy,  lungs-wise and muscle-wise. Decided to not push it and just do low impact to complete my mileage.


7 May

5K "Race emulation run"

Low aerobic HR zone warm up 2K
Sprint 10*400m @ goal race pace / 60'' walking rest
Low aerobic HR zone cool down 2K

Used 4:30 as race pace. Its a stretch but you gotta aim high lol.
Worked well actually, most of them was spot on, got a couple 4:40s and a couple 4:20s when i lost focus.
Can i do the exact same workout but without the walking breaks, achieving a finish time of 22:30? We will see this weekend :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 #4494 on: May 10, 2023, 04:35:34 am »
0
8 May


SS1a : SEATED BENCH PRESS MACHINE : 12 @ 50 kg ( +5 kg for 2 sets )
SS1b : LAT PULL DOWN : 12 @ 53 kg ( +6 kg for 2 sets )
SS1 info : 7 rounds  ( +2 rounds )

STATIONARY BIKE: 30 minutes / 18 km


9 May

TREADMILL : 6K @ 33:05 ( 5:31 pace )

-Forced to do treadmill instead of normal run, due to a sudden monsoon-like weather twist.
Went very nice, given my deep hatred for treadmill work, especially fast-ish. 5:30 came very promisingly easy and controlled.
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 #4495 on: May 11, 2023, 04:02:52 am »
0
10 May

Low aerobic zone run

7K @ 51:54 ( 7:25 pace )

Great! Fastest low aerobic run of the season again (previous was the pre-race 7:31 , 2 weeks ago).
First 5K was even faster, in the impressive and close to PR 7:15 area, but last 2K were mostly uphill so they slowed me down.
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 #4496 on: May 12, 2023, 06:32:51 am »
+2
11 May

3K low aerobic HR zone warm up
1.5K @ goal race pace
2.5K low aerobic HR zone cool down

4:30 goal pace, 4:28 what i got.
Also got a sub-6'' low aerobic zone km which must be a first.
Note that this was done under mild rain and it was the 5th consecutive ( and 6th out of the last 7 ) day of running. Encouraging.
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 #4497 on: May 15, 2023, 05:05:43 am »
+2
14 May

5K RACE 23:07 ( 4:37 pace )

No PR (22:49) , but very very happy because:
  • Race was hybrid: 1 km track, 3km outside the stadium (trail, including a 15m high steep uphill ), 1 finishing km inside the track again
  • The second half of the race was done under heavy rain. I am talking soaked wet, the race number sticker was melting.
  • My last km was a lifetime PR, even by 1 second, 3:59 .

Clearly im at my all time best running shape. Now i gotta hold on to it and improve it, level up.
I have to keep going to races, or at least train like i am,  idk, set PR attempts monthly. Nothing fuels training motivation and consistency more for me.
This sub-4' last km gave me a whole new perspective, didn't imagine i have it in me. Sub-20 5K is doable! I have to chase 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?

LBSS

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Re: Age vs VO2max
« Reply #4498 on: May 15, 2023, 08:46:38 am »
+1
 :ibrunning: :goodjobbro:
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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 VO2max
« Reply #4499 on: May 17, 2023, 10:21:22 am »
0
Thanks!  :almostascoolasnyancat:

16 May

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

Slacking 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?
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