Author Topic: Age vs Vertical  (Read 323941 times)

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vag

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Re: Age vs Vertical
« Reply #3975 on: August 25, 2020, 10:57:52 am »
+2
1 August : Open sea swimming (easy ) 46:34

2 August : Trail running 6K @ 46:23

3 August : Open sea swimming (easy ) 23:25

5 August : Open sea swimming (easy ) 20:47

8 August : Open sea swimming (easy ) 36:23

9 August->today : more or less nothing at all ;D

Hope everyone is doing well, gotta catch up with the journals and get back to training.
woot

vag

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Re: Age vs Vertical
« Reply #3976 on: September 01, 2020, 08:59:17 am »
+1
28 August 2020

'Easy' RUN 6K @ 41:12

Average pace 6:52 , average HR 163(!!!)
Out of shape. Pace was not bad, and lungs were good for more, but running mechanics were rusty AF.
Eventually fatigue kicked in hard, which was mostly muscular fatigue, not cardiovascular, quads just gave up. Got some serious quads DOMS the next days too!
LOL what a wreck! :uhhhfacepalm:
woot

LBSS

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Re: Age vs Vertical
« Reply #3977 on: September 01, 2020, 11:58:27 am »
+1
what was the weather like? strong correlation between temp/dew point and HR and work capacity for me.
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 #3978 on: September 01, 2020, 12:50:36 pm »
+1
Wasn't that bad. Something like 30'C and 50%RH , so dew point around 18C/65F.
I am also greatly affected from dew point, but this time it felt that the limiting factor was mostly being rusty.
I'm running today again with more or less the exact same conditions, let's see what happens.
woot

vag

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Re: Age vs Vertical
« Reply #3979 on: September 02, 2020, 05:51:56 am »
+3
1 September 2020

'Easy' RUN 6K @ 40:14

Average pace 6:42, average HR 162.
10 seconds per km faster, at the same HR. Felt easier too. No muscle fatigue this time.
Conditions were much worse though, it was 28'C/75%RH so dew point was 23'C/73'F.
So overall, very good improvement.
woot

vag

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Re: Age vs Vertical
« Reply #3980 on: September 07, 2020, 11:09:22 am »
+3
6 September 2020

'Easy' RUN 7K @ 45:40

Upped distance by 1km, yet average pace was now 6:31 , 11''/km faster than last time.
HR was a little higher, 166 vs 162. Didn't feel like that though, it felt easier than last time.
Conditions were same with last time, temperature is ok but this 75-80% humidity is devastating.

I am getting lighter on my feet. Need to start pushing now. Up frequency, bring back the Medium easy - long slow - tempo/HIIIT weekly sequence.
 
woot

vag

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Re: Age vs Vertical
« Reply #3981 on: September 11, 2020, 06:42:06 am »
+3
9 September 2020

"Long slow" run 7K @ 1:00:46

Mostly bored-to-death slow jog and also some fast walking at uphills to keep HR low.
Average pace 8:40 , aimed for 8:30 but had to go slower to keep HR low.
Average HR  144 , wanted lower.
In my defense, conditions are still bad, temp 28'C+ humidity 60%= dew point 19'C/66'F.
woot

vag

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Re: Age vs Vertical
« Reply #3982 on: September 14, 2020, 11:01:15 am »
+3
13 September 2020

Tempo run

-Warmup 1K @ 7:30
-Tempo 3K , goal pace was 5:30 , got 5:29/5:22/5:30
-Cooldown 2.5K @ ~8:00/km

TOTAL: 6.5K @ 45:21

First intense workout of the season.
Very happy with the tempo kms, not only i got (actually surpassed ) the goal pace but it was true tempo, like 90%, not time trial.
Weather is finally deciding to come true to the season, yesterday it was still very hot for 10pm (28'C/68 ) but humidity was down to 42%.
woot

vag

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Re: Age vs Vertical
« Reply #3983 on: September 21, 2020, 11:27:08 am »
+1
17 September 2020

Easy run 6.5K @ 42:17



20 September 2020

Long slow run 10K @ 1:17:41



Feeling better every time. Makes sense, frequency is going up, temperature and humidity are going down so here starts the improvement train.
woot

vag

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Re: Age vs Vertical
« Reply #3984 on: September 23, 2020, 09:08:27 am »
+2
22 September

VO2-max run.

-1K slow jog warmup
-Sprint 5x800m , 3 minutes slow walking recovery.
-500m slow hog cool-down

Total 6.5K @ 42:40

Sprints average pace varied from 4:20 to 4:40. I expected 4:45 to 5:00. Wasn't time trial pace either, sth like 90%. Very nice!
woot

vag

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Re: Age vs Vertical
« Reply #3985 on: September 25, 2020, 06:47:26 am »
+2
24 September

Easy run 7K @ 47:20.

Slower than what i wanted for that "easy" feeling. But i was unrecovered from HIIT 48hrs before and dew point was bad last night, 27'C / 70% RH.

woot