Author Topic: Age vs Vertical  (Read 299996 times)

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vag

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Re: Age vs Vertical
« Reply #3960 on: June 02, 2020, 03:33:36 am »
+2
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.
« Last Edit: June 02, 2020, 08:15:25 am by vag »
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vag

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Re: Age vs Vertical
« Reply #3961 on: June 04, 2020, 05:19:04 am »
+3
3 June 2020

Long slow run 10K @ 1:14:02

Decided to not look watch much and go at a slow pace, slower than 'comfortable/easy' but not 'boring slow', see what it would lead to.
Expectations (goals if i checked watch ) ---> reality:
Average pace 7:30 ---> 7:24
Average HR 150 ---> 150
NICE!
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vag

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Re: Age vs Vertical
« Reply #3962 on: June 09, 2020, 05:30:47 am »
+3
6 June 2020

"VO2 max" workout

1K jog warmup
SPRINT 4x800m ( rest = 3 minutes walking )
1.5K jog/walk cooldown

Goal paces for the sprint were
5:00 (mixed) ---> got 5:00
4:30(downhill) ---> got 4:27
5:30 (uphill) ---> got 5:04 , meh too fast.
5:00 (mixed) ---> got 4:52.
Overall great, was feeling the VO2max pace pretty well without looking watch much.
Got all sprints right except from the uphill one, where i started too fast and then it was like strides, i went through the whole sprint carrying the momentum of the fast start.

Reduced frequency lately, little too much work + back to non-quarantined life. Its fine, maybe some forced recovery was needed.
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vag

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Re: Age vs Vertical
« Reply #3963 on: June 15, 2020, 02:11:33 pm »
+3
13 June 2020

RUN 7.5K @ 47:03

Went out to push myself after 1 week of nothing, goal was a 6:00 average pace for a 45:00 total time for that distance.
Forgot to factor in the weather, was the hottest day of the year, although i went to run at 9PM it was 30'C / 60% humidity.
Also my pacing was rusty, i went out too fast and did the first 3 kms @ 5:30 pace. That is a little faster than my tempo-run pace for that course, with perfect weather conditions and form.
Obviously i gassed out at around 4K, kept pushing till 5K where average pace was 5:50 and i was dead, then did 2.5 more slow kms to finish exhausted at an average pace of 6:15.
Next day i got insane quad soreness , as if i had squatted!
:derp:
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vag

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Re: Age vs Vertical
« Reply #3964 on: June 19, 2020, 12:13:07 pm »
+3
18 June 2020

Easy run 6.5K @ 43:42

Didn't chase a specific pace. Circumstances have changed, i am detrained and it is summer now, sunset time conditions are about 28'c/60% humidity. So just went 'easy' , never slow, steady easy.
Expected 6:50 pace / 155bpm ( so about 20'' per km slower for the same effort of 'easy' before detraining and heat ).
Got 6:43 / 155.
Pretty accurate guesstimation. Happy with the minimum losses too, 13'' is not really much
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vag

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Re: Age vs Vertical
« Reply #3965 on: June 29, 2020, 06:21:28 am »
+2
26 June 2020

Easy run 8K @ 54:40

Goal averages were 6:45 pace / 155 bpm
Real averages were 6:50 pace / 164 bpm

It did feel easier than 164 bpm though.



28 June 2020

Tempo run

Warmup ~1.75K warmup @ 7:30 pace
3K tempo @ 5:26 / 5:29 / 5:22
Cool down ~1.75K @ 8:00 pace

Goal for tempo was 5:15 , calculated from a conservative 25:00 5K race time ( trying to regulate to heat/humidity ).
Big fail, got 5:25 and was more tiring than tempo too, that was close to 5K race pace.



Both runs were done shortly after sunset. Conditions were around 28'C/60% humidity, so dew point of 20'C/67'F.
That's too much, it has serious effect on feel & performance. And it is only going to worsen from now on.
I think im gonna dump pace goals for the summer. Will just go by feel, easy runs will be easy and for hard days ill just do intervals, 8x400m@90% , difficult to go wrong at those.
Will keep my eye open for low humidity / temperature days to chase numbers.
« Last Edit: June 29, 2020, 11:08:29 am by vag »
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LBSS

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Re: Age vs Vertical
« Reply #3966 on: June 29, 2020, 12:16:22 pm »
+2
yep pace goals gotta change when it's hot and (especially) humid.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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 Vertical
« Reply #3967 on: July 03, 2020, 05:25:08 am »
+3
2 July 2020

Easy run 7K @ 47:56

Average pace 6:51 , average HR = 165

Dew point ~24'C/75'F , lol , nightmare! Most probably it was even worse that those numbers, which are the official weather station ones for my town, but i am running along a flat asphalt road that gets sunburned all day and also it is about 100m from the sea, so both temperature and humidity are probably higher. Sweated like crazy, every last inch of whatever fabric was on me was soaked.
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LBSS

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Re: Age vs Vertical
« Reply #3968 on: July 03, 2020, 12:20:00 pm »
+2
brutal.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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 Vertical
« Reply #3969 on: July 06, 2020, 05:41:23 am »
+1
5 July 2020

Easy run 7K @ 44:41

Gentlemenen, here is a live demonstration of the dew point effect:
Same person, same fitness level, same course, same effort with 4 days ago:
Temperature : 32 ---> 24 Celsium degrees
Humidity  : 65 ---> 75 %
Dew point : 24/76 ---> 19/66 C/F
Average pace : 6:51 ---> 6:23 / km
Average HR : 165 ---> 153 bpm
So basically about 30 seconds per km faster, yet being 1 heart rate zone lower and feeling super easy. I did the last 2 kms @6:10 , easy.
And it wasn't even great conditions, humidity was still very high, it just rained a lot early in the day so it was chill at night.
Dew point >>>>> fitness.
woot