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Messages - vag

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1
1 June 2020

Easy run 7.5K @ 48:40

Target pace/HR was 6:30 @ 155bpm . got 6:29 @ 156bpm, nice!
However, pacing sucked, i kept losing concentration and building up speed, had 3 km splits around 6:10 , then slowing down to 6:50 to make up.
Very tempted to embrace the faster 'easy feeling' pace, but i am not allowing myself yet, keeping it on the easy side of 'easy' deliberately.

2
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 31, 2020, 05:44:05 am »
30 May 2020

Tempo run

-Warm up 2K easy
-3K TEPMPO : 4:56 / 5:34 / 5:21
-Cool down 1.5K

Used my mixed-course PR for this, not the flat. which gives a tempo 5:36. But the 3 kms i do are not the same, it is 1st mostly downhill, 2nd mostly uphill, 3rd mixed.
Decided to push it a bit and go for 5:00@downhills / 5:40@uphill / 5:20@mixed. Nailed it!
Was much more tiring than usual tempo though. Ill blame the sun, it was a cool cloudy day, went out at 4pm, clouds decided to desolve right then so it was bad.

3
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 29, 2020, 06:18:48 am »
28 May 2020

SQUATS:
1x20@BW paused ATG ( -1 set )
3x10@BW each leg single leg @parallel box
1x10@BW+5kg  each leg single leg @parallel box ( new set )

PUSHUPS: 5x15 ( +3 reps per set for the last 2 sets )

REVERSE PEC DECK: 5x15

4
Politics, News, & SHeeT! / Re: Fuck The State
« on: May 29, 2020, 06:14:50 am »

5
i think i need to start adding distance on these weekday runs, to get back up closer to an hour on my feet. <50 minutes is too easy now, gotta progress. might not be a bad idea to add time to the long runs as well, as long as i can keep my pace down. getting to three 60-min runs, one 90-min run, and a speed workout every week would push me up a bit, i think.

That is exactly how i'm trying to structure it too.
2 easy runs of about 1 hour and 1 long slow about 1:30 in the weekdays, one fast&hard at weekend. If i cant get 3 runs at the weekdays i sacrifice the long slow one, that should change.
Have at least 1 easy - 1 long slow - 1 fast in the week cycle, then if u do more , use 'easy'.
:highfive:

6
^^^^
Someone who trains to a 2.5*BW ATG squat, for whatever reasons, using whatever methods, with whatever other variants, either he knows it or not, he also trained himself for(to) a top-class vertical jump too.
 ;D :lololol:

7
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 28, 2020, 03:31:27 am »
27 May 2020

Easy run 7.5K @ 48:36

Workout goals were:
Speed up to 6:30 while still feeling 'easy' : (V) got 6:29 and was ultra fresh at finish, could go for at least 25-30% more distance.
Average heart rate 155 : (V) got 153, last week that i did 7K at that pace it was 159.
Was feeling very light on my feet too. Very nice.

8
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 25, 2020, 04:08:01 pm »
25 May 2020

Easy run 8K @ 54:28

Aimed for 6:45, got 6:47.
Same pace with last easy run, 1.5K more, yet average heart rate 149 from 154.
Nice.

9
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 24, 2020, 09:31:23 am »
23 May 2020

"Speed" workout

-Jog 1K
-SPRINT 8x400m / 3 mins walking revovery.
-Jog 1K
Total : 6.85K @ 48:06

Goal paces were 4:00 downhill , 4:30 mixed, 5:00 uphill. Went 20-30s faster at first 2 sprints, regulated it perfectly at the last 5.
So what about the third? That one was all downhill , so i screwed goal pace and went out 100%, just for fun and to see what i'd do:
Got 1:24 ( 3:29 pace )  :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:

10
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 22, 2020, 03:50:40 am »
21 May 2020

BW SQUATS:
2x20 paused ATG ( -1 set )
3x10 each leg single leg @parallel box ( +1 set )

PUSHUPS: 3x15 ( +3 reps per set ) + 2x12

REVERSE PEC DECK: 5x15 ( +3 reps per set )

Progress ha! Still can't get all pushup sets @ 15 reps damn. Legs and back good for much more tho.

11
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 21, 2020, 04:43:53 am »
Thanks Andrew.
Sad about the watch, it was doing awesome till this month. What is irritating is that i waited 3 months and spent 200 euros more to get the 6 for the improved algorithms. Whatever. Im very happy with everything else. The multiple custom monitor screens are amazing. Also using it for ski or even for weightlifting is an awesome experience, the fucker auto recognizes and counts reps and exercises, it got pushups right the other day, wtf how, hand barely moves at them!



19 May 2020 : Walk 4K @ 35:45

20 May 2020 : Easy run 6.5K @ 44:07


12
^^^
So true! The other day that i PRed i wanted to state that it was the hotest day of the year so far, actually the hottest May day in decades. Then i checked and it was 25 which i log as 'cool' in my summer runs so i didn't even log it. But it makes a ton of a difference initially, needs acclimation. Garmin measures that acclimation actually, but i wont get there haha.

13
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 19, 2020, 11:42:05 am »
Thanks!!!

18 May 2020

Easy run 7K @ 44:54
Was aiming for 6:45 average pace, went a bit faster and got 6:30.  I guess it is fine.

Gonna stop logging watch assessments.
As last log, this easy workout was characterized a VO2max one ( keeping long distance above lactate threshold :uhhhfacepalm: ) and estimated VO2max fell to 39 again, estimated race 5K time is 27:36  :uhhhfacepalm::uhhhfacepalm::uhhhfacepalm:

14
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 17, 2020, 07:22:58 am »
^^^^^
lolololol  ;D :P  :highfive: ( adarq, we need the happycry emoji )

Curious to see their face after this though:

16 May 2020

TIME TRIAL 5K 23:42 , ALL TIME  :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
Didn't even feel like i maxed my potential. Was just a good day, not a perfect one. I feel i can challenge breaking 23:00 in a well peaked race.
Still, delighted that i broke the 4:45 average.
SUCK IT WATCH!!!  :raging: :raging: :raging:
Ridiculous fact: after the run watch says estimated 5K race time : 27:20  :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
Oh well, glad we sorted it out. Now i know my estimation of fitness/max ability was spot on and watch's VO2max/race estimates are just rough indications that shouldn't be taken seriously.
Carry on.

15
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 15, 2020, 05:19:47 am »
^^^^
Haha, thanks man, you bet i will, check how the saga continues :

14 May 2020

EASY RUN 6.5K @ 45:!6
-Decided to not look watch at all. Just go at a pace that feels 'easy', not slow but not pushing either and whatever happens. Expected it to land around 7:00/km which is exactly what happened, average pace was 7:01. Average heart rate was 155 , a little more than how easy it felt but it was also 25' / 80% humidity so that probably worsened things a bit.

Watch workout benefit assessment : VO2max  :o :o :o
VO2max down to 39 , estimated race 5K time up tp 27:40  :o :o :o :o :o
I guess that either someone from Garmin is reading the forum so he hardcodes false numbers in my watch for fun, or it is just broken.  :uhhhfacepalm:

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