Author Topic: Age vs VO2max  (Read 973074 times)

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vag

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Re: Age vs VO2max
« Reply #4650 on: April 03, 2024, 06:07:15 am »
+1
2 April

Low aerobic HR zone run 9K @ 1:07:56 ( 7:33 pace )

That was the longest (in km) low HR run of 2024.
Also the longest (in duration) any kind of run of 2024.
Was a bit slower than last week's low HR run though. Oh well, can't have it all.
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

---

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 #4651 on: April 04, 2024, 06:07:12 am »
+1
3 April

BB BENCH : 10 @ 50, 52.5, 52,5, 55 kg ( + 2.5 kg for set 2, 4 )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 32.5 kg  ( + 2.5 kg for all sets )
DB TRICEP EXT :  3x12@ 17.5kg
LEG EXTENSION : 3x12 @ 40kg
SL LEG CURL :  3x12 each leg @17kg

Strong! Could have added weight at rows and tricep exts and ofc at the legs, kinda mad that i didn't.
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

---

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 #4652 on: April 05, 2024, 10:50:05 am »
+2
4 April

Tempo run

3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
2K low aerobic HR zone down

Goal pace for the 1K sprints was 4:45 first and then negative splits.
I got 4:46 / 4:44 / 4:33. Sweet!
Also that was the 6th run in  the last 9 days.
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

---

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 #4653 on: April 09, 2024, 09:15:49 am »
+2
5 April

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
4 @ 90kg
3 @ 110kg
1 @ 130kg

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 12 @ 12.5 , 15 , 15 kg each hand ( +2.5kg per hand for last 2 sets )
ROPE PUSHDOWN :  3x12 @ 17kg



8 April

2.5K low aerobic HR zone warmup
Sprint 8x400m / 90'' walking rest
2K low aerobic HR zone cool down

Goal was 4:20 average pace with negative splits at the last 3 ones.
I got : 4:20 4:25 4:30 4:19 4:19 4:15 4:12 3:59

Its going really good lately. Pity i didn't start pushing earlier. Race is 12 days, I'm not at the level I'd want to, but i think i can challenge my 48:31 PR
« Last Edit: April 09, 2024, 09:19:00 am by vag »
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

---

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 #4654 on: April 10, 2024, 11:00:22 am »
+2
9 April

RUN 8K @ 42:40 ( 5:19 pace )

Fastest run of 2024.
5K split was 26:59 , also fastest of 2024 , paced 5:22.
But besides the fastest 5K , i also got negative split for the last 3K too!
Finally, last km (although it has 500m uphill) was done in 4:50 which again fastest km split of 2024 in a run and challenges even my 1K tempos.
Freaking awesome!
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

---

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 #4655 on: April 11, 2024, 06:05:37 am »
0
10 April

BB BENCH : 10 @ 50, 52.5, 52,5, 55 kg
SEATED CABLE ROW : 10 @ 65, 65, 71, 71 kg ( + 6 kg for last 2 sets )
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 32.5 kg
DB TRICEP EXT :  12@ 17.5, 20, 20 kg ( + 6 kg for last 2 sets )

Felt very strong.
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

---

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 #4656 on: April 12, 2024, 11:01:30 am »
+3
11 April

Low aerobic HR zone run 11K @ 1:19:23 ( 7:13 pace )

By far the longest (in km AND duration) any kind of run of 2024.
Fastest low aerobic HR zone run of 2024 too, despite it being the longest one.
Actually, i have done only a handful better/faster long slow runs ever, the last 2-3 weeks before my half marathon. This one was top 5 ever easy.
God damn, why didn't i start 2 weeks earlier, improvements are raging.
Ok, one more intense workout over the weekend and then it's taper week.

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

---

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 #4657 on: April 15, 2024, 03:04:07 am »
+1
12 April

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 15 kg each hand ( +2.5kg per hand for first set )
ROPE PUSHDOWN :  3x12 @ 23kg ( +6kg for all sets )



13 April

"Race emulation run

2K low aerobic HR zone warmup
Run 6x800m @ race target pace / 90'' walking rest
2K low aerobic HR zone cool down

Goal pace was 4:45 (which leads to 47:30 10K run and a whole minute PR ).
I got : 4:45 4:47 4:45 4:43 4:46 4:41

That was nice. Body tended to pick up a 4:40 pace but i controlled it. If I'm on a good day and weather helps, it feels like i can keep this for the entire 10K race.

Here are my goals:
47:30 or below will be amazing
47:30 to 48:30 (PR) will be success
48:30 to 50:00 will be acceptable if something goes bad, e.g shoe untied like last year , bad weather, some small ache/mishap etc.
50:00 and above will be pure fail.
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

---

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 #4658 on: April 16, 2024, 08:50:07 am »
+2
15 April

Run 5K @ 26:01 ( 5:12 pace )

Taper week, keeping same intensity but lowering mileage as always.
This 5K was done up-tempo but nowhere near max, expecting its average pace to land about 10'' below recent 5:20 8Ks. Bingo!
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

---

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 #4659 on: April 18, 2024, 02:39:53 am »
0
16 April

BB BENCH : 10 @ 50, 52.5, 55, 55 kg  ( + 2.5 kg for set #3 )
SEATED CABLE ROW : 10 @ 65, 71, 71, 71 kg ( + 6 kg for set #2 )
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 35 kg ( + 2.5 kg for all sets )
ROPE PUSHDOWN :  3x12 @ 23kg

Strong!



17 April

2K low aerobic HR zone warmup
Run 1500m @ race target pace
2K low aerobic HR zone cool down

Went for 4:45 pace , hit 4:46 without even looking watch much. Only saw the 1K split which was 4:40 so i tried to regulate by feel for the other 500m, it worked.
It felt like lungs/heart are up for doing this for the entire 10K. Legs were kinda tired but that's what this week is for,
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

---

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?