Author Topic: Age vs Vertical  (Read 386263 times)

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vag

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Re: Age vs Vertical
« Reply #4080 on: February 10, 2021, 03:19:35 am »
+1
9 February

Easy run 12.25K @ 1:15:31

Target pace 6:07, got 6:10. Was en route to faster but had a sudden rain on the last 2K  that slowed me down, 10K split pace was 6:04
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vag

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Re: Age vs Vertical
« Reply #4081 on: February 11, 2021, 03:38:40 pm »
0
11 February

C1a : STIFF LEG DEADLIFT : 12 @ 25kg  ( +2 reps )
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 9 rounds ( +1 round )

Beasted this despite not having done it previous week.  :strong:
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vag

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Re: Age vs Vertical
« Reply #4082 on: February 13, 2021, 11:21:17 am »
+1
12 February

'Speed form' workout

2K warmup
8x400m @ 95% / 3-4 mins walk/jog recovery
2K cooldown

Most sprints were around Times 1:45 (4:25 pace), fastest 1:40 (4:11 pace) , slowest 1:51 (4:38 pace).
Theoretical target pace for those 400s is 4:15 so i was a tad slower.
In my defense, i haven't done 400s in 2 months and it was freezing temperature, strong wind and below freezing 'feels like'.

In other news :
  • Winter attack started yesterday, will last about one week, incoming derail.
  • Virtual race results: 30/300 overall , 3/27 M45 , a fucking podium lol!  :headbang: :highfive: :ibrunning:
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vag

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Re: Age vs Vertical
« Reply #4083 on: February 17, 2021, 04:40:19 am »
0
15 February

ATG PAUSED SQUAT ( tempo 3:2:1  ):
6x12 @ 25kg ( +2 reps per set )

SS1a : PUSHUPS : 4x15 / 4x12 @ BW ( +3 reps for 4 sets )
SS1b : BENT OVER ROWS : 4x15 / 4x12 @ 25 kg ( +3 reps for 4 sets )
SS1 info : 8 rounds

Strong!



16 February

Easy run 11.5K @ 1:14:00

Pace 6:28, way too slow (should be around 6:10) but it was too cold ( something like temp 1'C / feels like-5'C ). Just happy that still went out and recorded some mileage.
woot

vag

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Re: Age vs Vertical
« Reply #4084 on: February 18, 2021, 04:03:28 am »
0
17 February

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds

C2a : BULNGARIAN SPLIT SQUAT: 12 @ 25kg
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 10 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds

Decided to start mixing it up. 3rd and 4th exercises are the same obviously, ill see if i can find alternatives for those too. Will apply that to the other lifting day also.
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vag

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Re: Age vs Vertical
« Reply #4085 on: February 19, 2021, 03:05:47 am »
+1
18 February

Low aerobic zone run

11K @ 1:34:25 , 8:34 pace / 133 bpm

Last time i did this i got 10K @ 1:26:00 , 8:33 pace / 136 bpm , more or less the same.

Willing to continue this experiment (low aerobic zone) for the rest February and all March. I missed last week's such run but i expect to start seeing improvements the next (2) time(s).
« Last Edit: February 19, 2021, 03:22:42 am by vag »
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vag

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Re: Age vs Vertical
« Reply #4086 on: February 21, 2021, 07:36:42 am »
0
19 February

EMOM:
C1a: 5 deadlifts
C1b: 5 hang cleans
C1c: 5 front squats
C1d: 5 OHP
C1 info : 10 rounds

Not my cup of tea, annoying AF.
Lasts only 10 minutes though, so i should try to get used to it, it seems like a perfect addition for running days, especially the low zone ones.



20 February

Tempo run:

2K slow jog warmup
3x1.5K / 2.5 minutes walking rest
2K slow jog cool down

Decided that the HIIT version of tempo is better suited than the concrete longer distance one, for my training target (mostly 5K , also 10K but with smaller focus ).
Target pace was 5:06 , got all sprints slightly negative: 4:51 / 4:52 / 5:01 , all buffered at the 'hard run but not max' effort level, very very nice.
Also, those three 1.5K intervals together with the walking rests logged a 5K@27:44, PR at this up/down course is  26:50 , awesome!
« Last Edit: February 25, 2021, 03:25:35 am by vag »
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vag

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Re: Age vs Vertical
« Reply #4087 on: February 24, 2021, 03:26:00 am »
0
23 February

Workout 1:

SS1a : PUSHUPS : 15 @ BW ( +3 reps for 4 sets )
SS1b : BENT OVER ROWS : 15 @ 25 kg ( +3 reps for 4 sets )
SS1 info : 8 rounds

Strong!



Workout 2:

Easy run 12K @ 1:19:38

Too slow. Went for this run right after finishing the strength workout logged above. Didn't quite work, was feeling tired from the beginning and HR was going too high too easy.
Oh well, got the easy kms in, even going 20s slower than target pace.
woot

LBSS

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Re: Age vs Vertical
« Reply #4088 on: February 24, 2021, 11:21:50 am »
+1
no such thing as too slow on a run like that IMHO.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #4089 on: February 25, 2021, 03:24:12 am »
+1
^^^
True, but it is always frustrating when the same effort running is slower than you are used to.

24 February

ATG PAUSED SQUAT ( tempo 3:2:1  ):
6x12 @ 25kg

C1a : OVERHEAD PRESS: 12 @ 25kg
C1b : BICEP CURLS : 10 @ 25kg
C1c : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 8 rounds

A little weaker today. This 8-round circuit is normally the entire workout, with an added first set of straight leg DLs(easy). The fatigue from squats prior to it seem to have severely affected it. Yeah, no shit Sherlock!  ;D
« Last Edit: February 25, 2021, 06:41:58 am by vag »
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vag

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Re: Age vs Vertical
« Reply #4090 on: Today at 04:24:48 am »
0
25 February

Low aerobic zone run

12.5K @ 1:42:37 , 8:12 pace / 135 bpm

That is low-aerobic-zone run distance (+1.5K ) duration ( +8 mins ) AND pace ( -20s/km ) triple  :personal-record:
woot