Author Topic: Age vs VO2max  (Read 579986 times)

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LBSS

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Re: Age vs VO2max
« Reply #4320 on: April 11, 2022, 09:47:07 pm »
+1
hell yeah vag!!!  :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:
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 #4321 on: April 12, 2022, 10:37:31 am »
+1
Thank you!!!  :headbang: :ibrunning:

11 April

SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 10 rounds

That race wrecked me, 36 hours later i was still too tired to do the pushups/bent rows workout, chose this one which is the easiest.
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 #4322 on: April 14, 2022, 01:40:31 pm »
+1
13 April

Easy run 10K @ 59:17 ( 5:56 pace )

Still drained from the race, physically and mentally! Just going along with it doing the best i can (or the least bad if you will ).
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 #4323 on: April 15, 2022, 03:56:50 am »
0
14 April

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 4 rounds

SS2a : PUSHUPS: 15 @ BW
SS2b : BACK WIDOWS : 15 @ 25kg
SS2 info : 4 rounds

Nice! Two shorter super-sets feel much better than one never ending long one. Might consider switching to that scheme. But i need more exercises.
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 #4324 on: April 18, 2022, 04:34:11 am »
+1
15 April

Low aerobic HR zone run 10K @ 1:15:42



16 April

"Speed form" run

Low aerobic HR zone warm up 4K
Sprint 8*400m / 3 minutes walking rest
Low aerobic HR zone cool down 2K

Sprints target pace is 4:02
I got : 4:05 , 4:07 , 4:02 , 3:58 , 4:03 , 4:08 , 4:05 , 3:34

Was trying to get the target pace by feel, without looking watch, i was failing by a couple of seconds as you can see.
Welt all out at the last one to check reserves/potential, happy with 3:34 pace (no extra rest for it).



Something has happened, i think i leveled up. The low HR zone runs both days were better than ever. I didn't ever need to do walking breaks as usual to bring HR down. I would just go on jogging in a nice continuous slow pace and HR wouldn't rise. Also at the 400m sprints intervals, HR recovery was shocking fast.
Watch agrees, it upped my low HR zone threshold to 153bpm. It also upped my VO2max to 48 (highest ever) and predicted race times are now all well below actual PRs and the best readings ive ever seen.
Good timing for an Easter break derail lol  :-\ :uhhhfacepalm:


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 #4325 on: April 20, 2022, 09:15:53 am »
+1
18 April

SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 5 rounds

SS2a : OVERHEAD PRESS : 15 @ 25 kg
SS2b : BICEP CURLS : 12 @ 25 kg
SS2 info : 5 rounds



19 April

SS1a : UPRIGHT ROWS: 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 10 rounds
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 #4326 on: April 29, 2022, 12:37:13 pm »
0
Little over 1 week of Easter holidays is over. no training, much food drink and cigars. Totally worth it!

28 April

Easy run 10K @ 59:16 ( 5:55 pace )

Just what i expected, a little rusty but not too much, Was actually around 5:40 for 6-7K but then i got too tired, last 1.5K was a grind.
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 #4327 on: May 10, 2022, 03:54:23 am »
0
Went away for the Labor day long weekend and then had a demotivated week. Just didn't want to train. Took it easy, it just happens.
Back on track now, hopefully.

9 May

SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS (neutral grip): 15 @ 25kg
SS1 info : 5 rounds

SS2a : DIAMOND PUSHUPS: 10 @ BW
SS2b : BENT ROWS (overhand grip): 15 @ 25kg
SS2 info : 5 rounds

I am also engaging intermittent fasting.  :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 #4328 on: May 11, 2022, 04:06:12 am »
0
10 May

Run 8K @ 47:44 ( 5:58 pace )

Horribly out of shape. Was stiff and hit the wall around 6.5K.
Terminated early due to that ( initial target was 10K ) , yet i barely stayed under the 6:00 average km pace. ( I did 4:50 10K race just 1 month ago FFS ).
On the other hand, since 16 April i did only one 10K run at the 28th. That's 1 run in 3.5 weeks and no runs the last 2 weeks. Shouldn't expect better.
No rush, i am not chasing any races or PRs anytime soon so i'll ease back into it.
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 #4329 on: May 13, 2022, 08:15:00 am »
+1
11 May

SS1a : OVERHEAD PRESS : 12 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 8 rounds

19 April to 8 May : 1 training session
9 May to 11 May : 3 training sessions

12 May : Sore and tired AF, lol wrecked!
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 #4330 on: May 16, 2022, 07:28:11 am »
0
13 May

Low aerobic HR zone run 7K @ 53:08 ( 7:35 pace )

Session terminated early due to a sudden storm that came out of nowhere.



15 May

10K recreational bike ride.

Barely counts as training ( max heart rate was 110 ) but it was extremely fun and it teased me to get a bike.
Long slow runs are very boring, bike rides are so much nicer, time flies by.
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 #4331 on: May 20, 2022, 05:59:17 am »
0
kingfish/loopie style update:

16 May

Run 10K @ 58:54 ( 5:53 pace )

Much better, getting the feel back but heat is here. Tons of sweat and dehydration.
Watch brought back the heat acclimatization metric, im only at 18%. It also said i shouldn't go hard for so long.



17 May

SS1a : PUSHUPS: 12 @ BW
SS1b : BENT ROWS (neutral grip): 15 @ 25kg
SS1 info : 10 rounds



18 May

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1 info : 5 rounds

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



19 May

Low aerobic HR zone run 8K @ 1:00:05 ( 7:30 pace )

Nice run, 9pm to 10pm that i usually go is now twilight but also still relatively cool. Awesome.
« Last Edit: May 20, 2022, 06:27:58 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?