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Messages - vag

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226
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 04, 2023, 05:25:55 am »
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

227
Progress Journals & Experimental Routines / Re: Age vs VO2max
« 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?

228
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 30, 2023, 12:36:09 am »
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!

229
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 28, 2023, 05:32:55 am »
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!

230
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 27, 2023, 04:57:19 am »
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.

231
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 25, 2023, 05:01:24 am »
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.

232
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 24, 2023, 06:04:17 am »
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!

233
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 23, 2023, 04:10:02 pm »
21 April

Low aerobic zone run

8K @ 1:04:27 ( 8:03 pace )

20'' per km slower than last week here too. Damn it!

234
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 21, 2023, 05:19:23 am »
20 April

RUN 8K @ 47:05 ( 5:53 pace )

Disaster lol, lost in 1 week what i gained in 1 month  :huh: :uhhhfacepalm:

235
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 20, 2023, 06:32:58 am »
13 April

RUN 8K @ 43:20 ( 5:25 pace )

Another glorious spring night, another milestone-ish run:
Fastest pace in a run since half-marathon race in 2022, broke 5:30 barrier, broke 24:00 and 50:00 on garmin race predictions for 5&10K and so on.
And then, as promised, 1 week of nothing (Greek Easter holidays).
Damage aftermath today.
10K race next Sunday.

236
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 13, 2023, 04:31:42 am »
12 April

Low aerobic zone run

10K @ 1:17:01 ( 7:42 pace )

Finally a true spring night, pleasantly cool, dry, no wind. Instant results:
2K more than last time while 15''/km  faster, longest run of the year in duration and distance, great pacing control.
More nights like this please!!!

237
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 12, 2023, 10:39:10 am »
11 April

"VO2 MAX" RUN

3K warmup
Sprint 5x800m / 2 mins walking rest ( +1 sprint )
2K cool down

Goal pace for the 800s was 4:45 (that i got on average last time), I got around 4:40 in all sprints, with an extra sprint.
Overall i am constantly improving, but i am out of time. 10K race is in 2.5 weeks and i have Greek Easter ahead (1 week of complete disaster).
Oh well, it is what it is, ill just keep pushing. I have another corporate games 5K race soon after the 10K so it al adds up nice.

238
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 11, 2023, 09:40:33 am »
10 April

SS1a : OVERHEAD PRESS: 15 @ 25 kg
SS1b : BENT ROWS: 15 @ BW
SS1 info : 6 rounds

SS2a : UPRIGHT ROWS: 15 @ 25kg
SS2b : BACK WIDOWS: 15 @ BW
SS2 info : 6 rounds

Another partially sunny day that decided to become a winter-like night when i got home, cold, strong winds, tons of rain. Another run postponed, FML!!!

239
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 10, 2023, 04:49:57 am »
7 April

SS1a : SL DEADLIFT : 10 each leg @ BW + 25kg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 8 rounds

A training-wise wasted weekend, stuck between pre-easter errands and fucked up weather (cold, windy, stormy, incoherent).

240
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 07, 2023, 03:04:14 am »
6 April

RUN 8K @ 46:40 ( 5:50 pace )

A little slower than last time but run was under strong wind (15 to 20mph), front or side for the bigger part.
Feeling is definitely improving and so are all the Garmin performance metrics.

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