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Author Topic: Age vs VO2max  (Read 734662 times)

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vag

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Re: Age vs VO2max
« Reply #4500 on: May 18, 2023, 11:43:36 am »
0
17 May

Run 7K @ 39:56 (5:42 pace)

Nice. Legs felt heavy but still i was naturally fast. First 5K was easy 5:25, then for the last 2 (both mostly uphill) low 6s.
Watch says i'm improving. Gotta keep at it!!!
« Last Edit: May 23, 2023, 11:04:21 am by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4501 on: May 19, 2023, 10:34:46 am »
0
18 May

SS1a : SEATED BENCH PRESS MACHINE : 12 @ 50 kg
SS1b : LAT PULL DOWN : 12 @ 53 kg
SS1 info : 6 rounds

TREADMILL: Low aerobic zone run  7K @ 50:54 ( 7:16 pace )
That is season best for low aerobic run, 10'' per km faster than last week's PB  :headbang:
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4502 on: May 23, 2023, 11:06:31 am »
0
22 May

Run 7K @ 40:58 ( 5:51 pace)

Decided to stop going fast-easy on those runs and stick to the suggested easy-run pace, which is 5:50.
Not sure for how long it will last, its been a cool May but sooner or later Greek summer heat will strike us.
Now gotta up mileage.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4503 on: May 24, 2023, 05:17:55 am »
0
23 May

ATG SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
5@60kg

HORIZONTAL BENCH PRESS MACHINE:
12@50kg
12@50kg
12@50kg
12@50kg
12@50kg

LAT PULL DOWN:
12@53kg
12@53kg
12@53kg
12@53kg
12@53kg

STATIONARY BIKE: 20 minutes / 12.5 km
« Last Edit: May 24, 2023, 05:19:42 am by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4504 on: May 26, 2023, 11:30:36 am »
0
25 May

Low aerobic zone run

8K @ 58:35 ( 7:19 pace )

Almost same pace with last week's SB (7:16) but for 1km more now and on up-and-down real course instead of treadmill.
Previous SB pace on that course was 7:25 , for 1km less also.
Great!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4505 on: May 30, 2023, 03:53:22 am »
+1
29 May

Run 8K @ 46:18 ( 5:47 pace)

Another no training weekend. Previous was election-travel-home, this one was packed-with-social-stuff (and alcohol lol). Damn it. I want more consistency!
On the bright side my runs are feeling good, even with this low frequency there is improvement in feel AND in watch numbers.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4506 on: May 31, 2023, 09:02:49 am »
0
30 May

ATG SQUAT:
8@10kg
8@20kg
8@30kg
8@40kg
8@50kg

HORIZONTAL BENCH PRESS MACHINE:
10@50kg
10@50kg
8@55kg
8@55kg
8@55kg

LAT PULL DOWN:
10@53kg
10@53kg
8@59kg
8@59kg
8@59kg

STATIONARY BIKE: 20 minutes / 12 km
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?
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