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Author Topic: Age vs VO2max  (Read 971378 times)

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vag

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Re: Age vs VO2max
« Reply #4380 on: October 06, 2022, 04:44:40 am »
0
5 October

SS1a : DIPS: 6 @ BW ( +1 rep per set )
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Finally stronger. Better ROM too. Close to adding chins.

PLANK:
Front 2x45'' , Right 2x30'' , Left 2x30''


STATIONARY BIKE : 30 minutes / 16.5K
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 #4381 on: October 07, 2022, 07:52:53 am »
+2
6 October

Low aerobic HR zone run 13K @ 1:43:23 ( 7:57 pace )

I would have liked to be a bit faster at this point (or if you prefer, HR to stay lower at slow speeds) but it is what it is.
Had to go back to May 2021 though to find such a long low aerobic run so props!
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 #4382 on: October 10, 2022, 04:54:01 am »
0
7 October

DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg

SEATED DB OHP:
12@15 kg each hand ( +2.5 kg per hand )
12@15 kg each hand
12@15 kg each hand
12@17.5 kg each hand
12@17.5 kg each hand

WIDE GRIP LAT PULL DOWN:
12@47 kg  ( +6 kg )
12@53 kg  ( +6 kg )
12@53 kg
12@59 kg
12@59 kg 

WOOD CHOPPERS: 3x15 each side @ 11kg


STATIONARY BIKE : 30 minutes / 17.5K


Entering final (taper) week before the HM

8 October

"Race emulation run"

Low aerobic HR zone warm up2K
Sprint 10x800m @ goal race pace / 90'' walking rest
Low aerobic HR zone cool down 2K

Used 5:30 as goal pace. Race plan is to keep that pace until 13K, then do a 6:00 average for the next 7K to reach 20K with about 6.5 minutes margin for the last 1K to break 2h.
Keeping 5:30 was  fairly easy, despite being un-recovered. Body tended to use 5:20 but i regulated. Very nice.
At the last 800 'sprint' (where i was tired, having done about 12K in total already) i pushed to see what i can get in such a state, got 4:50 pace, awesome!

If tapering week goes well i am now optimistic i'll get that sub-2h goal.
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 #4383 on: October 11, 2022, 04:53:52 am »
+2
10 October

Run 8K @ 43:12 ( 5:24 pace )

Buffering distance, not intensity for taper week.
Wow very nice. Not fully recovered from 14K 48hrs ago and coming from a bad/short night sleep, but still very fast (compared to recent levels), rather easy.
Looked back in my log, i haven't done anything under 5:30 since my 10K race back in April, that's awesome.
Also, predicted HM race time in my watch is now under 2 hours, also for the first time since April. That's awesome too.
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 #4384 on: October 12, 2022, 04:33:58 am »
0
11 October

SQUAT: cancelled

HORIZONTAL BENCH PRESS MACHINE: 5x12 @ 45 kg

SEATED ROWS: 5x12 @ 47 kg

SLANT BENCH LEG RAISE: 3x20 @ BW
45° BACK EXTENSION: 3x20 @ BW

STATIONARY BIKE : 40 minutes / 20K

Taking it easy with weights too this taper week , no squats/deadlifts and de-load everything else.

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 #4385 on: October 13, 2022, 04:26:42 am »
0
12 October

Low aerobic HR zone warm-up 2.5 K
Run 4K @ race pace
Low aerobic HR zone warm-up 2.5 K

Nice and short and easy. Went for 5:30 for the race-pace-4K , got 5:28. Very happy with how efortless it felt.
Also practiced eating an energy gel, not that i needed it, just to see if it will upset my stomach, if/how i can eat it while running etc. All good!
Alright, starting carb loading tonight , 2.5 days left for race start.
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 #4386 on: October 14, 2022, 06:07:37 am »
0
13 October

DEADLIFT: Cancelled

SEATED DB OHP: 5x12 @ 15 kg each hand , deload

WIDE GRIP LAT PULL DOWN: 5x12 @ 47 kg , deload

WOOD CHOPPERS: 3x15 each side @ 11kg


STATIONARY BIKE : 25 minutes / 13.25K , taking it extra easy
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 #4387 on: October 17, 2022, 03:36:10 am »
+3
15 October

HALF MARATHON RACE : 1:54:11 electronic  :headbang: :personal-record: :ibrunning: :wowthatwasnutswtf:

Incredible achievement, performance, accomplishment feeling.
Tapering, race effect and a glorious dry chill night kicked in all together. Instead of starting with 5:30 as planned, body insisted going with 5:00.
I regulated it to around 5:15 which felt easy, to not burn out and see how long i can go like that.
It lasted till km 15-16, then i (kinda) hit the wall but gels and electrolytes and some super effort kept me at around 5:30-5:40 till the finish line for an incredible 5:24 average.

1st 10K time : 52:37
2nd 10K time : 55:00 ( so 20K split around 1:47:30 )
Fastest KM : 5:07 (2nd)
Slowest KM : 5:45 (17th)
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?

LBSS

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Re: Age vs VO2max
« Reply #4388 on: October 17, 2022, 02:02:34 pm »
+1
 :goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro:
 :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:
 :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 #4389 on: October 19, 2022, 02:50:17 am »
0
Thanks!!!
So what now? I feel i want to bulk a little. Gym available finally, no race ahead, good timing. Let's say till Xmas, 2 good months of bulk.
I'll keep this cardio after weights though. And try to get my 3 weekly runs in to at least preserve current fitness levels.

18 October

SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
10@50kg ( +2 reps )

HORIZONTAL BENCH PRESS MACHINE:
12@45kg ( +2 reps )
12@50kg ( +2 reps )
12@55kg ( +2 reps )
12@55kg
12@55kg

SEATED ROWS:
12@47kg
12@53kg
12@59kg ( +6 kg ) 
12@59kg
12@59kg

SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW


STATIONARY BIKE: 30 minutes / 17K
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 #4390 on: October 20, 2022, 04:37:34 am »
0
19 October

Run 6K @ 34:31 ( 5:45 pace )
Low aerobic HR zone run : 4K @ 32:02 ( 8:00 pace )

Legs still unrecovered from that HM monstrosity and squatting 24 hrs before that run.
Oh well, no reason to push it, i just gave up the planned 10K run at 6th km and completed the rest in super easy mode.
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?

gukl

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Re: Age vs VO2max
« Reply #4391 on: October 22, 2022, 04:46:48 pm »
+1
Congrats on the half marathon! Any plans to stretch it out for another 13 miles in the future for a full? (After your strength block)
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vag

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Re: Age vs VO2max
« Reply #4392 on: October 24, 2022, 03:52:44 am »
+2
Thank you!!!
As for going all the way, of course it is the plan. It is amazing how addictive it becomes conquering new achievements. It will take more dedication but it obviously works.
And since I'm Greek, what is more more obvious and glorious as a goal than doing the classic marathon route.
I am eyeing the one in 2 years from now but if training goes too well i could do it next year too.

Training log catch-up:

20 October

DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg
1@100kg ( extra set )
-First time lifting 100kg after idk how many years, 3? 4? Nice.

SEATED DB OHP:
12@15 kg each hand
12@15 kg each hand
12@17,5 kg each hand ( +2.5 kg per hand )
12@17.5 kg each hand
12@17.5 kg each hand

WIDE GRIP LAT PULL DOWN:
12@47 kg
12@53 kg
12@59 kg ( +6 kg )
12@59 kg
12@59 kg

WOOD CHOPPERS: 3x15 each side @ 11kg


STATIONARY BIKE : 30 minutes / 16K


21 October

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Feeling strong. Nice.

TREADMILL : Low HR zone run 45mins / 5.5K


22 October

"Speed form" run

-4K warm up
-Sprint 8x400m / 2 mins walking rest
-2K cool down

Didn't know what to expect for the 400s. Was secretly hoping i can get 4:00 km pace average, almost nailed it, sprints were all between 4:00 and 4:15, fastest 3:45.

« Last Edit: October 25, 2022, 05:21:02 am by vag »
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 #4393 on: October 25, 2022, 03:27:31 am »
0
24 October

SQUAT:
10@20kg ( +10 kg )
10@30kg ( +10 kg )
10@40kg ( +10 kg )
10@50kg ( +10 kg )
10@50kg

HORIZONTAL BENCH PRESS MACHINE:
12@50kg ( +5 kg )
12@55kg ( +5 kg )
12@55kg
12@55kg
10@60kg ( +5 kg ) , ( -2 reps )

SEATED ROWS:
12@53kg ( +6 kg ) 
12@53kg
12@59kg ( +6 kg ) 
12@59kg
10@65kg ( +4 kg ) , ( -2 reps )

SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW


STATIONARY BIKE: 30 minutes / 18K
« Last Edit: October 25, 2022, 05:20:24 am by vag »
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 #4394 on: October 27, 2022, 03:05:44 am »
0
25 October

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Better. A couple of 7s in the dips.

TREADMILL : 5K @ 25:43
-Was short on time so did an uptempo one. By far the fastest 5K on treadmill ever and also my fastest 5K ( and the first one breaking 26' ) since April. Superb!
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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