Author Topic: Age vs VO2max  (Read 514050 times)

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vag

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Re: Age vs VO2max
« Reply #4245 on: November 21, 2021, 09:07:54 am »
0
20 November

Low aerobic zone run 9K @ 1:07:51 ( 7:32 pace )

Nice and easy. Went as slow and boring as i could but was in insanely fresh/fit day so couldnt keep it slower than 7:30 (last such run was at 7:50 average, i was aiming 8:00 today). Good sign!
That was it, race time !!!  :headbang: :highfive: :wowthatwasnutswtf: :almostascoolasnyancat: :ibrunning:
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 #4246 on: November 22, 2021, 03:19:26 am »
+4
21 November

RACE DAY : 5K @ 22:49 electronic ,  :personal-record: :personal-record: :personal-record: :ibrunning: :headbang: :highfive: :almostascoolasnyancat:

That was amazing, missed the race feeling soooo much.
Failed to get that 22:30 as hopped but i broke 23:00 and i smashed my PR.
Conditions were not ideal, humidity 80 to 85% but it is what it is. Race was a true RPE 10 , felt like puking and fainting in the last 500m. Totally worth it!!!
I finished #47 in 1100 people. And #4 in my age group.
Actually, the rankings are done with gun times, i was in the 2nd block so i lost 30s to get to the timer start. According to net times i am #43 total and #3 in my age group. A fucking podium!!!!!!!!
Awesome  ;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 #4247 on: November 24, 2021, 12:43:25 pm »
0
23 November

SS1a : PUSHUPS : 8x20 / 4x15 @ BW
SS1b : BENT ROWS : 8x20 / 4x15 @ 25kg
SS1 info : 12 rounds

This is a quite challenging sets/reps range.



There is a virtual race going on in my city till 2 January. Not that it should matter where it 'is' since its virtual, but somehow it does, i feel like im missing out a city event if i don't participate.
Available races are 3K 5K 10K and half marathon.
I am eyeing the 10K. Time to a) attempt to break 50 minutes b) Step my game up training/mileage-wise, a longer more demanding race is ideal for pushing me towards that direction.
Gotta start doing bigger distances, on training and on race conditions. In the back of my head, a seed has been planted: i want to comp(l)ete the Athens Classic Marathon  :ibrunning: :ibrunning: :ibrunning:
« Last Edit: November 24, 2021, 12:46:07 pm by vag »
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 #4248 on: November 26, 2021, 02:18:52 am »
0
24 November

Easy run 10K @ 57:31 ( pace 5:45 )

Updated training paces according to new PR. Didn't chase the 5:47 goal though, it was exactly were my easy running fell on its own. Awesome.



25 November

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

Missed this workout last week, but i still advanced, very 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 #4249 on: November 29, 2021, 04:14:14 am »
0
26 November

SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 12 rounds



27 November

VO2-max run

4.5K warmup
Sprint 5x800m / 3.5 minutes walking rest
1K cool down

Target pace for the 800s is 4:21
I got 4:19 / 4:21 / 4:23 / 4:31 / 4:40

Bad day. Was planning 6 sprints but time and feel dropped too much on the 5th so i called it a day.
In my defense 1) target pace is now faster 2) had some stomach issues 3) i used jogging instead of walking rest
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 #4250 on: November 30, 2021, 03:48:14 am »
0
29 November

Easy run 12K @ 1:09:26 ( pace 5:47 )

Impressive target pace accuracy to the second. It wasn't even though, pace at 5K was 5:31 , at 10K 5:42 , then last 2 uphill and tired kms were a grind.

In other news, since as i said i intend to up my mileage and race target distances, I need an appropriate shoe. For fast-easy runs like the above, for long tempos (1500s) and for 10K races.
My race flats are only suited for 5K races and smaller distance HITTs (400s and 800s) and my bulky cushioned pair is for slow paces only. So i ordered these bad boys:

https://runrepeat.com/saucony-endorphin-speed-2

Entering the saucony world AND the plated soles world. This one has a nylon plate instead of carbon which is less bouncy but also easier to handle. Lets see  :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 #4251 on: December 01, 2021, 03:25:32 am »
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30 November

SS1a : PUSHUPS : 8x20 / 4x15 @ BW
SS1b : BENT ROWS : 8x20 / 4x15 @ 25kg
SS1 info : 12 rounds

A little(lot) bored and tired of this workout but what can i do, it is the most basic workout.
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 #4252 on: December 02, 2021, 03:31:35 am »
+1
1 December

Low aerobic zone run 11K @ 1:17:23 ( 7:02 pace )  :personal-record:

Huge PR for that run, previous was 12K @ 7:15 pace. It felt PRish too, felt light, easy, bouncy, effortless.
Also , 10K split was 1:09:53 , which is 6:59 average pace, broke the 7m/km milestone,  :personal-record:
Watch acknowledged, it upped my VO2max to 48 and dropped my estimated race times by around 20'' per 5K, best readings ever  :personal-record:

 :ibrunning: :ibrunning: :ibrunning:

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 #4253 on: December 03, 2021, 03:31:20 am »
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2 December

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg ( +2 reps for 2 sets )
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds

More progress, 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 #4254 on: December 06, 2021, 03:51:51 am »
0
4 December

'Speed fomr' run.

4K warmup
Sprint 8 x 400m / 3.5 mins walking rest
2K cool down

Target pace for the 400s is 4:02
I got 4:00 3:57 4:01 4:02 3:57 4:04 3:58 3:46

Awesome, felt so fast, and run was done with over 90% humidity!

This was my first run in my new Saucony endorphin speed 2s :


This shoe is out of this world. By far the best shoe i have ever run in. Because of the plate and because of it's built.
The plate is a sensation, it is whole new sport running in them, I could never imagine that so much pop/spring can exist. And it s not even carbon. Damn we should have had those in the jumping days.
The build is also incredible. Shoe is light, breathable, very well cushioned but also insanely fast. The nylon plate is just perfectly balanced, you feel it, you have to push to bend it and get more pop back but id doesn't take effort like i read for carbon ones. Ride is stable,cushioned, yet firm and insanely springy/fast. A perfect all rounder, no brainer #1 choice of everything i have worn so far, for all spectrum of runs, from easy runs to races.
Only 2 cons : They are not fitted for slow runs. They can take them, but you can't go slow in them. That pop in every step just propels you, it is impossible to keep it slow, you end up minding to break all the time. Also, as noted in the reviews, the traction on wet is trash. Even on humidity-caused moist areas i would slip. On dry though they are awesome. Weird.
« Last Edit: December 06, 2021, 06:46:51 am by vag »
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 #4255 on: December 06, 2021, 09:40:08 am »
+1
welcome to saucony squad, and belated congrats on the race result! huge progress.
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 #4256 on: December 07, 2021, 03:46:12 am »
0
Thanks and thanks! Feels good to progress.

6 December

SS1a : PUSHUPS : 8x20 / 4x15 @ BW
SS1b : BENT ROWS : 8x20 / 4x15 @ 25kg
SS1 info : 12 rounds

Same sets/reps again but after a long time i enjoyed the workout and made some small progress in form/breaks strictness.
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 #4257 on: Today at 04:55:14 am »
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7 December

SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 12 rounds

Sudden winter weather attack won't let me run the last 2 nights. Cold strong north winds with sudden showers. Might consider switching to daytime running if that continues.
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?