Author Topic: Age vs Vertical  (Read 468650 times)

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vag

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Re: Age vs Vertical
« Reply #4185 on: September 01, 2021, 03:59:48 am »
+1
31 August

Easy run 6K @ 35:10 ( 5:51 pace )
Low aerobic zone run 2.5K @ 25:46

Woot, sub-6:00 pace 6K already. Last year it took me 1.5 months to get there.
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

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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 Vertical
« Reply #4186 on: September 02, 2021, 06:28:07 am »
0
1 September

SS1a : PUSHUPS : 12 @ BW
SS1b : BENT ROWS : 12 @ 25kg
SS1 info : 10 rounds

Very controlled movement. Much more strong  (or less weak) than what i expected (or what i feared). Very nice.
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

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 Vertical
« Reply #4187 on: September 03, 2021, 06:14:45 am »
0
2 September

Low aerobic zone run 8K @ 1:06:27 ( 8:18 pace )

Too slow, my pre-break pace for those runs was 8:00 and weather was really nice yesterday night, cool and dry. Oh well, it is what it is.

So there you go, goals for end of September : sub 6:00 pace for easy 10K / sub 8:00 pace for low aerobic zone runs.
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

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 Vertical
« Reply #4188 on: September 08, 2021, 03:34:33 am »
0
7 September

SS1a : PUSHUPS : 15 @ BW ( 3 reps per set )
SS1b : BENT ROWS : 15 @ 25kg ( 3 reps per set )
SS1 info : 10 rounds

300 reps, tight!
Slacking again for various stupid reasons. Gotta get more serious/disciplined.
« Last Edit: September 10, 2021, 04:29:24 am by vag »
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

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 Vertical
« Reply #4189 on: September 10, 2021, 04:35:38 am »
+1
9 September

Easy run 6K @ 34:57 ( 5:50 pace )
Low aerobic zone run 2K @ 19:19

Autumn is here. Went out ready for a performance boost from temperature being down to 20'C/68'F but didn't count on the little over 90% RH. Still felt better.

Also, long awaited, garmin got a software update and rearranged my heart rate zones.
Before it was one size fits all, anything over 140 was considered pace. Now it bumped that threshold up to 144.
Old man is fit  ;D
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

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?

LBSS

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Re: Age vs Vertical
« Reply #4190 on: September 10, 2021, 08:25:59 am »
0
felt like autumn this morning here, too. 17 degrees, breezy, no humidity. but it's supposed to be back up in the 30s early next week. almost there...
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 #4191 on: September 11, 2021, 07:17:17 am »
+1
^Same here, will be 28 max today and may go to 30-32 next week but that is the noon max, it gets cool in the (noticeably longer now) night. Those horrific 40 max / 32 midnight / 26 min days are over.

10 September:

SS1a : OVERHEAD PRESS : 10 @ 25 kg
SS1b : BICEP CURLS : 8 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 10 @ BW
SS1 info : 8 rounds

Haven't done this workout since 20 July. Restarted myself, could do more reps but decided to be ultra strict with form / ROM / control. Gonna keep it that way, quality over quantity.
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

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 Vertical
« Reply #4192 on: September 13, 2021, 04:01:12 am »
0
11 September

Tempo run

4K slow jog warmup
Sprint 3 x 1500m / 2.5 minutes walking rest

Theoretical target pace for the 1500s is 4:53
I got 4:50 / 5:05 / 4:55

I'm impressed, was expecting 5:15 or so. Weather sure helped, cool dry autumn night.
36 hours later, quads sore AF lol.


Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

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 Vertical
« Reply #4193 on: September 14, 2021, 08:00:09 am »
0
13 September

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds

Very strict form/ROM/control.
Gonna be a while until i can up reps, it gets really hard after 6th set. Might start adding some at early sends and then grind whatever i can.
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

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 Vertical
« Reply #4194 on: September 15, 2021, 04:01:35 am »
+1
14 September

Easy run 8K @ 44:57 ( 5:37 pace )
Low aerobic zone run 2K @ 19:25

Finally, a true autumn night both dry and cool. Instant performance enhancement, incredible, 2K more in 13''/km less. Heart rate was much lower also. Awesome!
Have been chasing this session, it's been 3 months of heat and then the de-training too, i had to get a good run in.
Now that i got it i can relax and go back to easy run target pace (5:52) for bigger distances.
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

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 Vertical
« Reply #4195 on: Today at 09:54:05 am »
0
15 September:

SS1a : OVERHEAD PRESS : 12 @ 25 kg ( +2 reps per set )
SS1b : BICEP CURLS : 10 @ 25 kg ( +2 reps per set )
SS1c : CHAIR TRICEP DIPS : 12 @ BW ( +2 reps per set )
SS1 info : 10 rounds

Maybe too soon to add reps, last 2 sets were a real grind. Got everything though, without any form compromise. Nice.
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

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?