Author Topic: Age vs VO2max  (Read 1186030 times)

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vag

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Re: Age vs VO2max
« Reply #4500 on: May 18, 2023, 11:43:36 am »
0
17 May

Run 7K @ 39:56 (5:42 pace)

Nice. Legs felt heavy but still i was naturally fast. First 5K was easy 5:25, then for the last 2 (both mostly uphill) low 6s.
Watch says i'm improving. Gotta keep at it!!!
« Last Edit: May 23, 2023, 11:04:21 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 #4501 on: May 19, 2023, 10:34:46 am »
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18 May

SS1a : SEATED BENCH PRESS MACHINE : 12 @ 50 kg
SS1b : LAT PULL DOWN : 12 @ 53 kg
SS1 info : 6 rounds

TREADMILL: Low aerobic zone run  7K @ 50:54 ( 7:16 pace )
That is season best for low aerobic run, 10'' per km faster than last week's PB  :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 #4502 on: May 23, 2023, 11:06:31 am »
0
22 May

Run 7K @ 40:58 ( 5:51 pace)

Decided to stop going fast-easy on those runs and stick to the suggested easy-run pace, which is 5:50.
Not sure for how long it will last, its been a cool May but sooner or later Greek summer heat will strike us.
Now gotta up mileage.
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 #4503 on: May 24, 2023, 05:17:55 am »
0
23 May

ATG SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
5@60kg

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

LAT PULL DOWN:
12@53kg
12@53kg
12@53kg
12@53kg
12@53kg

STATIONARY BIKE: 20 minutes / 12.5 km
« Last Edit: May 24, 2023, 05:19:42 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 #4504 on: May 26, 2023, 11:30:36 am »
0
25 May

Low aerobic zone run

8K @ 58:35 ( 7:19 pace )

Almost same pace with last week's SB (7:16) but for 1km more now and on up-and-down real course instead of treadmill.
Previous SB pace on that course was 7:25 , for 1km less also.
Great!
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 #4505 on: May 30, 2023, 03:53:22 am »
+1
29 May

Run 8K @ 46:18 ( 5:47 pace)

Another no training weekend. Previous was election-travel-home, this one was packed-with-social-stuff (and alcohol lol). Damn it. I want more consistency!
On the bright side my runs are feeling good, even with this low frequency there is improvement in feel AND in watch numbers.
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 #4506 on: May 31, 2023, 09:02:49 am »
0
30 May

ATG SQUAT:
8@10kg
8@20kg
8@30kg
8@40kg
8@50kg

HORIZONTAL BENCH PRESS MACHINE:
10@50kg
10@50kg
8@55kg
8@55kg
8@55kg

LAT PULL DOWN:
10@53kg
10@53kg
8@59kg
8@59kg
8@59kg

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 #4507 on: June 06, 2023, 12:48:58 pm »
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31 May

Low aerobic zone run

8K @ 58:00 ( 7:15 pace )

Nice , yet a little faster again



1 June

RDL:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg


SS1a : SEATED DB OHP: 10 @ 12.5 , 12.5 , 15 , 15 , 15 kg DBs
SS1b : SEATED ROWS: 12 @ 47 , 47, 53 , 53 , 53  kg
SS1 info : 5 rounds



4 June

"VO2 MAX" RUN

2K warmup
Sprint 4x800m / 90'' walking rest
2K cool down

Heat is here. Not that much yet but body is not ready for it. Was aiming 4:30 paces for the sprints, barely got 4:50 average.
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 #4508 on: June 08, 2023, 06:02:10 am »
+1
6 June

Run 8K @ 43:41 ( 5:27 pace)

Unexpected crazy fast run, despite the increasing heat. Didn't even feel difficult or taxing either. No clue how or why.
Very very welcomed lol.



7 June

ATG SQUAT:
8@20kg ( +10 kg )
8@30kg ( +10 kg )
8@40kg ( +10 kg )
8@50kg ( +10 kg )
6@50kg ( +10 kg ) , ( -2 reps )

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 50kg
SS1b : SEATED ROWS: 10 @ 53kg
SS1 info : 7 rounds ( +2 rounds )

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 #4509 on: June 09, 2023, 12:57:10 pm »
0
8 June

Low aerobic zone run

10K @ 1:14:36 ( 7:27 pace )

Slower 10''/km compared to last time but its perfectly fine considering the increasing heat and the upped (+2K) distance.
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 #4510 on: June 12, 2023, 08:00:03 am »
0
9 June

RDL:
8@20kg
8@40kg ( +10 kg )
8@50kg ( +10 kg )
8@60kg ( +10 kg )
8@70kg ( +10 kg )

SS1a : SEATED DB OHP: 10@15kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : LAT PULL DOWN: 10@53kg ( +6 kg for 2 sets )
SS1 info : 5 rounds

SS2a : Z-BAR CURLS: 12@17kg
SS2b : TRICEP ROPE PUSH DOWN : 12@17kg
SS2 info : 5 rounds  ( +new superset )



11 June

"Speed form" RUN

2K warmup
Sprint 8x400m / 90'' walking rest
2K cool down

Was aiming for around 4:15 pace (some small heat regulation). Got exactly that average, started at 4:05 fresh, ended at 4:25 tired.


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 #4511 on: June 13, 2023, 09:22:06 am »
+2
12 June

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 50kg
SS1b : SEATED ROWS: 10 @ 53kg
SS1 info : 7 rounds



TREADMILL : Low aerobic zone run 45' @ 6.55K ( 6:53 pace )
If i am not mistaken, this is an all time low aerobic zone run pace  :personal-record:
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 #4512 on: June 19, 2023, 11:22:52 am »
+1
5 days business trip abroad, no training. Missed traveling abroad so much, haven't gone since before covid.

18 June

Tempo run

2K warmup
3x1500m  / 2 minutes walking rest.
2.5K cool down

Was aiming for 5:10 pace for the 1500s. It includes a small heat regulation as night temperature over the all-day-sunburned-asphalt is now >25C (around 80F).
I got 4:53 , 5:13 , 4:48. Awesome!!!

Will try to really step my game up till end July that im off for holidays.
As of today, engaged more strict 16-8 intermittent fasting, low-carb too on the no-lift days.
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 #4513 on: June 20, 2023, 09:52:44 am »
0
where'd you go?
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 #4514 on: June 20, 2023, 11:35:57 am »
+1
where'd you go?

Munich, Germany. Been there many times, i feel a little cozy now when visiting lol.



19 June

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 55kg  ( +5 kg )
SS1b : SEATED ROWS: 10 @ 59kg ( +6 kg )
SS1 info : 8 rounds ( +1 round )
-Strong!

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?