Author Topic: Age vs Vertical  (Read 404173 times)

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vag

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Re: Age vs Vertical
« Reply #4110 on: March 30, 2021, 03:02:38 am »
+4
29 March

Easy run 13K @ 1:17:00

Ties longest sub-6' pace ever, but today average pace was 5:55 , previous was 5:57 , so that is again some kind of silly  :personal-record: :ibrunning:
woot

vag

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Re: Age vs Vertical
« Reply #4111 on: March 31, 2021, 04:32:55 am »
+1
30 March

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 33 @ 25kg ( + 3 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 28@BW
BENT OVER ROWS : 30 @ 25kg ( + 3reps )

Strong!
woot

vag

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Re: Age vs Vertical
« Reply #4112 on: April 01, 2021, 03:48:54 am »
+2
31 March

Low aerobic zone run

9.5K @ 1:14:27 . 7:50 pace / 132bpm

So that is the fastest low aerobic run ever ( previous was 7.5K@7:55 ) AND with lowest average HR (previous was 134 ).  :personal-record: :ibrunning:


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).

I started late February, pace needed to stay below 140bpm was 8:34. Progress is evident, and also i see general progress in all running stuff i do, every session is a PR lately! I can't attribute that to low HR zone training only, but im sure it plays an important role, looks like it was the missing link to bring balance and help break plateaus. I'm keeping it.
« Last Edit: April 01, 2021, 04:08:10 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #4113 on: April 02, 2021, 04:12:07 am »
+1
1 April

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

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

Finisher:
BULGARIAN SPLIT SQUAT: 22 each leg @ BW ( +2 reps per leg )
OVERHEAD PRESS: 27 @ 25kg ( +4 reps )
BICEP CURLS : 16 @ 25kg ( +1 rep )
CHAIR TRICEP DIPS : 30 @ BW ( +5 reps )

Missed this workout last week but was still very strong.
Lol @ finisher circuit round which was a total of 117 reps, it took a little over 5 minutes.
woot

vag

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Re: Age vs Vertical
« Reply #4114 on: April 04, 2021, 05:20:33 am »
+1
3 April

Tempo run:

3K slow jog warmup
3x1.5K / 2 minutes walking rest
1K slow jog cool down

Target pace for the 1500s was 5:06
I got 4:51 / 4:54 / 4:59

That was brutal! Did this run in the midday sun at the hottest day of the year so far. Not too hot but body was totally shocked.
Very happy hat i got all sprints paces below 5:00!
woot

vag

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Re: Age vs Vertical
« Reply #4115 on: April 06, 2021, 03:34:54 am »
+2
4 April : 5K walking

5 April

Easy run 13.5K @ 1:18:40 ( 5:49 pace )

Yet again this is the longest and fastest sub 6' pace run ever, previous was lat week's 13K @ 5:50  :personal-record: :ibrunning: :personal-record: :ibrunning:

This fast-easy run PR every week is fun and nice and all, but i am becoming worried it is trapped in the  too-slow-for-fast-and-too-fast-for-slow area. I should:
  • Stick to the training pace calculator target pace, for easy run and my fitness level it is 6:07
  • Re-evaluate that fitness level. Its been 4 months since last 5K time trial and there is strong evidence i am faster now
woot

LBSS

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Re: Age vs Vertical
« Reply #4116 on: April 06, 2021, 11:10:07 am »
+1
re-evaluate
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 #4117 on: April 07, 2021, 03:49:25 am »
+1
6 April

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 35 @ 25kg ( +2 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW ( + 2reps )
BENT OVER ROWS : 30 @ 25kg

Limit strength here, not sure how i can progress now. Its is fine, i am happy with repeating this workout with small improvements in form/ROM.
Fuck high-rep with low weight, fuck home workouts, fuck closed gyms, fuck covid, duh!
woot

vag

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Re: Age vs Vertical
« Reply #4118 on: April 08, 2021, 03:20:21 am »
+3
7 April

Low aerobic zone run

10K @ 1:17:38 . 7:46 pace / 134bpm

Once again, that is the fastest low aerobic run ever ( previous was 9.5K@7:50 pace ) :personal-record: :ibrunning:

:)
woot

vag

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Re: Age vs Vertical
« Reply #4119 on: April 09, 2021, 04:15:23 am »
+1
8 April

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

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

Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW ( +3 reps per leg )
OVERHEAD PRESS: 30 @ 25kg ( +3 reps )
BICEP CURLS : 17 @ 25kg ( +1 rep )
CHAIR TRICEP DIPS : 35 @ BW ( +5 reps )

Finisher megaset getting insane, lol , 132 reps, 6.5 minutes duration.
woot