Author Topic: Age vs VO2max  (Read 514060 times)

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vag

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Re: Age vs VO2max
« Reply #4215 on: October 07, 2021, 04:03:55 am »
0
6 October:

C1a : OVERHEAD PRESS : 15 @ 25 kg ( +3 reps )
C1b : BICEP CURLS : 10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C1 info : 10 rounds

Getting stronger. 400 total reps today.  ;D
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 #4216 on: October 11, 2021, 03:35:37 am »
0
8 October:

C1a : DEADLIFT : 5  @ 25kg
C1b : BENT ROWS : 5 @ 25 kg
C1c : HANG POWER CLEAN: 5 @ 25kg
C1d : OVERHEAD PRESS: 5 @ 25kg
C1e : ATG BACK SQUAT : 5 @ 25kg
C1 info : 10 rounds

It got too rainy and couldn't go run, so improvised with this cardio-challenging circuit. Was fun!
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 #4217 on: October 12, 2021, 03:02:05 am »
+1
11 October

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 12 rounds

Was a sunny dry day after a while, dressed up for a run and then right when i got out of home entrance a wild local storm unleashed, FML.  Better luck today hopefully.
Strenf routine went good, looks like i can add reps or sets next time.
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?

LBSS

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Re: Age vs VO2max
« Reply #4218 on: October 12, 2021, 04:45:05 pm »
0
^^^^^^
Oh , i didn't, i really wish i could do that! 4:26 was average pace for the 1500, so total time was something like 6:40.  ;D


oh yeah, duh.

 :uhhhfacepalm:
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 VO2max
« Reply #4219 on: October 13, 2021, 05:00:04 am »
0
12 October

Run 10K @ 54:40
Cool down jog 2K @ 18:43

This was an easy run but i was way too fast, probably due to a perfect dry cool evening. I also mistakenly logged a few posts above that my 10K PR is 54:55. Having that in mind i saw the window at 8K and went all out for the last 2K to smash it, which i did, but it turns out PR is 52:55 lol.
Still best 10K of the season and 2nd fastest ever without even trying much, 8K @ 5:30 pace was true easy.

In other news, the watch's new algorithm seems to have problem with registering anaerobic activities. I don't know why, it was very efficient at it in the past, now it just won't. Maybe because of that increased HR capacity that it applied on me? Still doesn't make sense. e.g. yesterday it said the workout had minimum anaerobic contribution, when in fact for 5 of the 10 km average HR was 175+ and max 185+. No big deal, it just complains that i am unbalanced because i never do aerobic which is annoying.
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 #4220 on: October 14, 2021, 06:41:57 am »
+2
13 October

Low aerobic zone run 10K @ 1:18:11 ( 7:49 pace )

2km less than last time and also 34''/km slower. Makes sense, i was not recovered from yesterday's run and conditions were bad (90% humidity for the first 5K , rain for the last 5K ).
However, it is gonna be raining heavy for the next 3 days and i missed the low-aerobic zone run last week, i had to force-fit that run in my schedule.
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 #4221 on: October 18, 2021, 07:06:44 am »
0
14 October

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds

Strong!



16 October

VO2-max run

3.5K warmup
Sprint 6x800m / 3.5 minutes walking rest
0.5K cool down

Target pace for the 800s is 4:24
I got 4:37 / 4:33 / 4:37 / 4:44 / 4:46 / 4:42

Unhappy cause i felt stiff and sprint pace was on average 15 seconds slower than target. I hit two sub-4:30 paced 1500s at previous intense workout, FFS!
Also unhappy that watch didn't accept this workout as anaerobic either, although some sprints had HR 175 average / 185 max.
Happy because i haven't done 6 800s in ages, i usually had big drop off at 4th/5th and i stopped, work capacity felt improved.
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 #4222 on: October 19, 2021, 03:51:06 am »
+1
18 October

SS1a : PUSHUPS : 4x20 / 8x15 @ BW ( +5 reps for 4 sets )
SS1b : BENT ROWS : 4x20 / 8x15 @ 25kg ( +5 reps for 4 sets )
SS1 info : 12 rounds

Started adding reps, nice!
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 #4223 on: October 20, 2021, 05:09:27 am »
0
19 October

Easy run 12K @ 1:11:06 ( 5:55 pace ).

Cool (15'C) but very humid ( 80% ) again. Was a few seconds per km slower than what i wanted, but i didn't push either, this was a true easy run.
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 #4224 on: October 21, 2021, 04:32:02 am »
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20 October

Low aerobic zone run 10K @ 1:17:53 ( 7:47 pace )

2nd week in a row that i am forced to do the low aerobic run back to back with my normal run. Oh well.
Impressively for the duration, this was done exactly at the same pace with last week ( 2''/km difference, for a total of 18 seconds faster lol ).
Watch says im improving. Predicted race times are back to best ever, all faster than actual recorded PRs. Nice!!!
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 #4225 on: October 22, 2021, 03:16:21 am »
0
21 October

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 2x12 / 8x10 @ 25 kg ( +3 reps for 2 sets )
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds

Tiny little progressive overload heh.
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 #4226 on: October 23, 2021, 02:03:07 pm »
0
23 October

'Speed form' run

4K warmup
Sprint 8*400m / 3 minutes walking recovery.
1K cool down

Sprints target pace is 4:05
I got 3:28 / 3:51 / 3:48 / 4:00 / 4:05 / 3:58 / 4:03 / 3:46

Very very fast, loved it. This is the fastest 400s sprints session ever.
Watch confirmed, reporting new all time best predicted race times and an improving VO2max approaching 48.   :ibrunning: :wowthatwasnutswtf: :ibrunning: :headbang:
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 #4227 on: October 26, 2021, 11:13:02 am »
0
25 October

SS1a : PUSHUPS : 6x20 / 6x15 @ BW ( +5 reps for 2 sets )
SS1b : BENT ROWS : 6x20 / 6x15 @ 25kg ( +5 reps for 2 sets )
SS1 info : 12 rounds

Added 2 more sets of 20s instead of 15s , session got really challenging. Gonna stay there for a workout or two.
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 #4228 on: November 01, 2021, 05:04:37 am »
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27 October

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 2x12 / 8x10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds



28 October

Run 10K @ 56:23 ( 5:38 pace )
Low aerobic zone run 3K @ 29:48

Failed to have 2 runs in the week so merged easy + long slow in an up-tempo 12K + extended slow cool down



31 October

Tempo run

3K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
1.5K slow jog cool down

Target pace for the 1500s is 4:53
I got 4:32 / 4:48 / 4:29 

A little slower (5''/km) than previous PR session 3 weeks ago but still incredibly fast, way below target. That's a great sign.
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 #4229 on: November 02, 2021, 10:20:50 am »
+1
1 November

SS1a : PUSHUPS : 6x20 / 6x15 @ BW
SS1b : BENT ROWS : 6x20 / 6x15 @ 25kg
SS1 info : 12 rounds

Bad day, didn't feel like lifting at all and felt weak when i started, but sucked it up and did my target sets/reps.
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?