Author Topic: Age vs VO2max  (Read 1136889 times)

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vag

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Re: Age vs VO2max
« Reply #4470 on: March 24, 2023, 01:28:30 pm »
0
23  March

RUN 8K @ 45:41 ( 5:42 pace )

15''/km faster than last time but more important, bouncy elastic feel. Finally!!!
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 #4471 on: March 29, 2023, 06:06:24 am »
+1
4 days prolonged weekend travel to Athens, obviously no training ( except 15K steps walking around the city daily lol)
Back at it. 1 month out of the 10K race. Switching running and cutting to absolute priority.

28 March

TREADMILL : 1hr / 9.3K

1st and last km around 7:30 , all the rest around 6:00.
Longest duration and distance in 2023 in any kind of run, lifetime PR for both those on a treadmill.
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 #4472 on: March 31, 2023, 03:46:02 am »
0
29 March

ATG SQUAT:
8@20kg
5@40kg
3@60kg
MSEM:
1 @ 70 , 75 , 80 , 80 , 85 , 85 kg

HORIZONTAL BENCH PRESS MACHINE:
12 @ 50kg
12 @ 55kg
12 @ 55kg
12 @ 60kg
12 @ 60kg

SEATED ROWS:
12@53kg
12@59kg
12@59kg
12@65kg
12@65kg

STATIONARY BIKE: 20 minutes / 11.5 km



30 March

Low aerobic zone run

8K @ 1:07:26 ( 8:26 pace )

Fail, couldn't keep pace or HR controlled. Wanted to run at 7:30 but the slowest i could go was 7:00 which would drive HR over 150 fast, then i had to walk and so on.
Sucked it up and did the run like that anyway.
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 #4473 on: April 03, 2023, 03:50:23 am »
+1
31 March

DEADLIFT:
10@30kg
8@50kg
5@70kg
3@90kg
2@100kg
1@110kg
1@120kg

BB OHP:
12@30kg
12@32,5kg
12@35kg
12@35kg
12@35kg

LAT PULL DOWN:
12@59kg
12@59kg
12@65kg
12@65kg
12@65kg

STATIONARY BIKE: 30 minutes / 17.5 km



1 April

TEMPO RUN

2K warmup
4x1500m  / 2 minutes walking rest.
1K cool down

Target pace was 5:20
I got 5:12 / 5:14 / 5:30(uphill) / 5:17

Very happy with those sprints. A few seconds per km faster than last same workout 3 weeks ago but with an extra mile sprint.
« Last Edit: April 05, 2023, 04:42:03 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?

vag

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Re: Age vs VO2max
« Reply #4474 on: April 04, 2023, 05:35:56 am »
0
3 April

ATG SQUAT:
8@20kg
5@40kg
3@60kg
MSEM:
1 @ 70 , 75 , 80 , 85 , 85 kg

HORIZONTAL BENCH PRESS MACHINE:
12@55kg ( +5 kg )
12@55kg
12@60kg ( +5 kg )
12@60kg
12@60kg

SEATED ROWS:
12@59kg ( +6 kg )
12@59kg
12@65kg ( +6 kg )
12@65kg
12@65kg

STATIONARY BIKE: 20 minutes / 12 km
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 #4475 on: April 05, 2023, 04:41:26 am »
+1
4 April

Low aerobic zone run

8K @ 1:03:43 ( 7:57 pace )

Half a minute per km faster than last time and also broke the 8'/km average pace barrier.
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 #4476 on: April 06, 2023, 03:33:46 am »
0
5 April

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 6 rounds

STATIONARY BIKE: 30 minutes / 18.1 km

Kind of PR on the bike. I do those sessions staying always on low HR zone (currently 149bpm), so it is a kind of fitness test, the mileage i can get for a given time.
My limit was 17 to 17.5K for 30 minutes, so nice jump to 18.1K !
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 #4477 on: April 07, 2023, 03:04:14 am »
0
6 April

RUN 8K @ 46:40 ( 5:50 pace )

A little slower than last time but run was under strong wind (15 to 20mph), front or side for the bigger part.
Feeling is definitely improving and so are all the Garmin performance metrics.
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 #4478 on: April 10, 2023, 04:49:57 am »
0
7 April

SS1a : SL DEADLIFT : 10 each leg @ BW + 25kg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 8 rounds

A training-wise wasted weekend, stuck between pre-easter errands and fucked up weather (cold, windy, stormy, incoherent).
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 #4479 on: April 11, 2023, 09:40:33 am »
+1
10 April

SS1a : OVERHEAD PRESS: 15 @ 25 kg
SS1b : BENT ROWS: 15 @ BW
SS1 info : 6 rounds

SS2a : UPRIGHT ROWS: 15 @ 25kg
SS2b : BACK WIDOWS: 15 @ BW
SS2 info : 6 rounds

Another partially sunny day that decided to become a winter-like night when i got home, cold, strong winds, tons of rain. Another run postponed, FML!!!
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 #4480 on: April 12, 2023, 10:39:10 am »
+1
11 April

"VO2 MAX" RUN

3K warmup
Sprint 5x800m / 2 mins walking rest ( +1 sprint )
2K cool down

Goal pace for the 800s was 4:45 (that i got on average last time), I got around 4:40 in all sprints, with an extra sprint.
Overall i am constantly improving, but i am out of time. 10K race is in 2.5 weeks and i have Greek Easter ahead (1 week of complete disaster).
Oh well, it is what it is, ill just keep pushing. I have another corporate games 5K race soon after the 10K so it al adds up 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 #4481 on: April 13, 2023, 04:31:42 am »
+2
12 April

Low aerobic zone run

10K @ 1:17:01 ( 7:42 pace )

Finally a true spring night, pleasantly cool, dry, no wind. Instant results:
2K more than last time while 15''/km  faster, longest run of the year in duration and distance, great pacing control.
More nights like this please!!!
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 #4482 on: April 20, 2023, 06:32:58 am »
+3
13 April

RUN 8K @ 43:20 ( 5:25 pace )

Another glorious spring night, another milestone-ish run:
Fastest pace in a run since half-marathon race in 2022, broke 5:30 barrier, broke 24:00 and 50:00 on garmin race predictions for 5&10K and so on.
And then, as promised, 1 week of nothing (Greek Easter holidays).
Damage aftermath today.
10K race next Sunday.
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 #4483 on: April 21, 2023, 05:19:23 am »
0
20 April

RUN 8K @ 47:05 ( 5:53 pace )

Disaster lol, lost in 1 week what i gained in 1 month  :huh: :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 #4484 on: April 23, 2023, 04:10:02 pm »
0
21 April

Low aerobic zone run

8K @ 1:04:27 ( 8:03 pace )

20'' per km slower than last week here too. Damn 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?