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Author Topic: Age vs VO2max  (Read 974567 times)

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vag

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Re: Age vs VO2max
« Reply #4305 on: March 22, 2022, 04:16:10 am »
+1
March 21

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

A tiny bit stronger than last week, a tiny bit less annoyed from this workout than last week.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4306 on: March 23, 2022, 06:41:21 am »
+1
22 March

Easy run 10K @ 57:59 ( 5:48 pace )

Meh I'm out of shape, 5:30 was really easy before Xmas.
My 10K race is at April 10 , i doubt i can get even close to my 49:19 PR.
Oh well, it is what it is.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4307 on: March 24, 2022, 07:36:20 am »
+1
23 March

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 5 rounds

SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 5 rounds

Nice!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4308 on: March 28, 2022, 07:09:29 am »
+1
26 March

Tempo run

3K slow jog warmup
Sprint 4 x 1500m / 2 minutes walking rest
2K slow jog cool down

Target pace for the 1500s is 4:50
I got 4:33 / 4:44 / 4:47 / 4:48

Wow , impressive fast, negative splits even at the last tired one, without any of those being max. Very fast HR recovery too.
That workout made me happy and optimistic about my upcoming race.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4309 on: March 29, 2022, 03:45:03 am »
+1
28 March

Workout #1:

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 8 rounds ( -2 rounds )


Workout #2:

Low aerobic zone run 7K @ 55:57 ( 7:59 pace )


Double workout, damn boi, u serious!
Gonna put the lifting in second priority until the race in 2 weeks, while increasing the mileage ( extra runs, but all the extra ones will be low-impact ).
Today's run was done something like 20 minutes after lifting so i had a hard time keeping HR low, had to go much slower than ordinary.
Couldn't care less about the performance of that run though, kms counted in and that is all that mattered!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4310 on: March 30, 2022, 05:14:25 am »
+1
29 March

Fast-easy run 10K @ 55:36 ( 5:34 pace )
Low aerobic HR zone cool down 2K @ 17:15 ( 8:37 pace )

Very nice, fastest 10K of the year and it was nowhere near max, while i was also unrecovered. Promising.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4311 on: March 31, 2022, 04:30:23 am »
0
30 March

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 5 rounds

SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 5 rounds
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4312 on: April 01, 2022, 03:33:10 am »
0
31 March

Low aerobic HR zone run 11K @ 1:24:43 ( 7:42 pace )

Too windy but not cold anymore.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4313 on: April 03, 2022, 05:57:33 am »
+1
2 April

"Race emulation run"

Low aerobic HR zone warm up2K
Sprint 8*800m @ goal race pace / 90'' walking rest
Low aerobic HR zone cool down 2K

Gotta love this workout. Used 5:00 as goal pace (aiming 50:00 10K, PR is 49:19 ).
Worked good, all splits were negative, around 4:57.
Body tended to use 4:50 ( makes sense, it is my recent tempo run pace ) but i regulated it to 5:00

Also, Saturday to Saturday total mileage is around 53K which of course is a  :personal-record:
Let's see if i will taper on that well this week. Watch says my 10K estimated race time is again below 50:00 (49:43 ) so if i plan it well and add the race effect, i might PR afterall.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4314 on: April 05, 2022, 07:07:41 am »
0
4 April

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds ( +2 rounds )

Was supposed to run but we got a heavy rain night out of nowhere.
Had this ideally planned, Monday fast-easy run, Wednesday slow run with 2-3K race pace in the middle , Friday ultra slow run, Sunday race.
Now everything is offset by 1 day and ill have to squeeze 2 runs day-by-day. Most probably the 2 slow ones. Oh well.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4315 on: April 06, 2022, 03:17:31 am »
+1
5 April

Fast-easy run 8K @ 42:29 ( 5:18 pace )

Very very nice. Controlled pace at all times, fast but not near max. I checked and this is my 2nd fastest 8K ever, only the 8K split of my 10KPR run was faster.
This was done in around 85% humidity too so extra props.
Oh and it was my first run in short-sleeve t-shirt after i don't even know how many months!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4316 on: April 07, 2022, 05:38:50 am »
0
6 April

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 5 rounds

SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 5 rounds

Nice!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4317 on: April 08, 2022, 08:29:04 am »
+2
7 April

-Low aerobic HR zone warm up 3K
-Run 2k @ goal race pace
-Low aerobic HR zone cool down 3.5K

Goal race pace is 5:00 again, I got 4:57 fairly easy. Can i hold that for 5x the distance? Not sure, fells likely though.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4318 on: April 09, 2022, 01:30:49 pm »
0
8 April

Low aerobic HR zone run 8K @ 55:53 ( 6:59 pace )

Went as slow as i could but i was insanely fast for this run. 2nd time ever that i end up with below-7:00 pace. Awesome!
Watch acknowledges, it upped my VO2max back to 47 for the first time in 2022 and dropped my predicted race times to just a tad below actual PRs.
10K PR opportunity opened up, let's go get it!!!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4319 on: April 11, 2022, 03:03:59 am »
+3
10 April

RACE : 10K @ 48:31 ( 4:50 pace )  :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

Soooo sweet, exhausting but such a rewarding accomplishment feeling!
Very lucky with weather, was a fairly warm but cloudy and dry morning, perfect conditions.
True RPE 10 : Race begins with 1km of uphill, so i was at 180bpm at 4 minutes already. Never fell below that, over 185 for the last 10 minutes and stuck at 190 for the last 5 minutes.
Also, so much higher level of runners compared to the same race-day's 5K event. I ended up ranking 170 between 1300 people. Winner did 31:05 , 10th 33:30 , 50th 41:10 , 100th 43:30
I didn't even make it to my age group leader-board (top 15), 15th dude did 46:26 , top 5 did 37:50 to 41:00. The 60-65 group had 3 guys between 41:00 and 44:00 for fucks shake!
Gotta step my game up lol.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?
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