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Author Topic: Age vs VO2max  (Read 989268 times)

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vag

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Re: Age vs VO2max
« Reply #4515 on: June 21, 2023, 11:50:06 am »
0
20 June

Run 8K @ 45:52 ( 5:44 pace )

Slower than last time but still very fast for the amount of heat and sweat ( 9pm temperature now around 30C/86F).
Watch agrees, it factors heat and acclimatization to it so even though im getting slower, fitness metrics are all improving.
Very 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 #4516 on: June 22, 2023, 09:46:16 am »
0
21 June

UPRIGHT ROW: 5x10@30 kg

SS1a : Z-BAR CURLS: 12@22.5kg ( +2.5 kg )
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds  ( +1 round )

STATIONARY BIKE: 20 minutes / 12 km
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 #4517 on: June 24, 2023, 06:34:39 am »
0
23 June

PM:

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


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

Strong!


Night:

"Speed form" RUN

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

Way too hot now, 30C at 11pm.
Was aiming a regulated pace of 4:15 , nailed it. Got a couple 4:20s when tired, finished with an all out 3:55.
Great, watch acknowledges and keeps improving my fitness metrics.


Double training because i won't train at weekend, oh yeah!!
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 #4518 on: June 27, 2023, 11:41:17 am »
+1
26 June

Run 8K @ 46:08 ( 5:46 pace )

Performance is enduring the heat, but the feeling is not pleasant at all anymore.
I will keep grinding 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 #4519 on: June 28, 2023, 04:49:45 am »
0
27 June

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 55kg
SS1b : SEATED ROWS: 10 @ 59kg
SS1 info : 8 rounds

STATIONARY BIKE: 20 minutes / 12 km
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 #4520 on: June 29, 2023, 06:38:16 am »
0
28 June

Low aerobic zone run

7K @ 51:12 ( 7:18 pace )

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 #4521 on: June 30, 2023, 07:27:52 am »
0
29 June

UPRIGHT ROW: 10@30, 30, 32,5, 32,5, 32,5 kg  ( +2.5 kg for 3 sets)

SS1a : Z-BAR CURLS: 12@22.5kg
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds

TREADMILL : 20 mins / 3.75km ( 5:20 pace )
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 #4522 on: July 03, 2023, 05:42:20 am »
+1
30 June

RDL:
8@20kg
8@40kg
8@60kg ( +10 kg )
8@70kg ( +10 kg )
6@70kg ( +10 kg ) , ( -2 reps )


SS1a : SEATED DB OHP: 10 @ 15 , 15, 15 , 17,5 , 17,5 kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : SEATED ROWS: 10 @ 53, 53, 53, 59, 59  kg ( +6 kg for 2 sets )
SS1 info : 5 rounds

STATIONARY BIKE : 20 mins / 12.5km


2 July

"Tempo" RUN

3K warmup
Sprint 3x1500m / 90'' walking rest
1K cool down

Was aiming a regulated pace of 5:15 , i got 4:45 , 5:10 , 5:00. Very pleasant surprise to be so fast @ 30C/85%RH.
Also, watch keeps improving my metrics. I know have the best race estimations for half and full marathon EVER, 1:54 & 4:19.
5K & 10K race time estimations are at my current PR levels, but ive seen better estimations there. However the long distances then were worse than now. Interesting.
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 #4523 on: July 04, 2023, 05:30:31 am »
0
3 July

SS1a : HORIZONTAL BENCH PRESS MACHINE: 4x10 @ 55kg / 4x8 @ 60kg ( +5 kg ) , (-2 reps) for 4 sets
SS1b : SEATED ROWS: 4x10 @ 59kg / 4x8 @ 65 kg ( +6 kg ) , (-2 reps) for 4 sets
SS1 info : 8 rounds

STATIONARY BIKE: 20 minutes / 12.5 km
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 #4524 on: July 05, 2023, 03:55:53 am »
+1
4 July

PM:
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 6 rounds
-Rusty, haven't done those for like 3 months.


NIGHT:

Run 8K @ 44:52 ( 5:36 pace )

Shocking fast. My normal July performance is around 5:50 pace for 6K and then 2-3K easy.
Wasn't even a good night weather-wise, it was both hot and humid. Where did this come from?
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 #4525 on: July 06, 2023, 09:08:00 am »
0
5 July

UPRIGHT ROW: 10@30, 32.5, 35, 35, 35 kg  ( +2.5 kg for all sets except 1st)

SS1a : Z-BAR CURLS: 12@25kg ( +2.5 kg )
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds

STATIONARY BIKE: 20 minutes / 12 km
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 #4526 on: July 07, 2023, 05:20:01 am »
0
6 July

RDL:
10@20kg ( +2 reps )
10@40kg ( +2 reps )
8@60kg
8@70kg
6@80kg

SS1a : SEATED DB OHP: 10 @ 15 , 17.5, 17.5 , 17.5 , 17.5 kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : SEATED ROWS: 10 @ 53, 59, 59, 59, 59  kg ( +6 kg for 2 sets )
SS1 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 #4527 on: July 10, 2023, 04:55:02 am »
+1
7 July

TREADMILL :  Low aerobic zone run 7.5K @ 49:08 ( 6:33 pace )

Insane lifetime  :personal-record: for low aerobic run.
Idk what happened i just zoned in and kept going at this steady pace and HR just wouldn't rise.


8 July

"VO2 MAX" RUN

2K warmup
Sprint 5x800m / 90'' walking rest ( +1 sprint )
2K cool down

I was aiming 4:45 heat-regulated pace for the sprints, which i nailed, paces were from 4:43 to 4:48.
That is a bit faster than 1 month ago with much less heat. Very nice.

This week we have a major incoming heat wave, max temp rising above 40'C (104'F) , i suppose running won't be even slightly fun or efficient 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?

vag

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Re: Age vs VO2max
« Reply #4528 on: July 11, 2023, 09:01:35 am »
+1
10 July

Run 8K @ 46:15 ( 5:46 pace )

Heat is catching up with me but i'm still the fittest/fastest i have ever been so deep inside July.

Here are some reference workouts from same dates the previous years, i would overheat & give up at 5-6km of the same pace:

Quote from: vag on July 11, 2022, 07:24:32 am
9 July

Run 6K @ 35:13 (5:52 pace)
Low aerobic zone jog 3K @ 27:44 (9:11 pace )

I'm on preserve mode. Hope i can increase training frequency soon.

Quote from: vag on July 09, 2021, 03:55:26 am
8 July

Easy run 5K @ 29:08 / 5:48 pace
Low aerobic 3K @ 30:08

Again horribly hot and humid. 33'C / 90F - 70% humidity. No good workout can happen like that. Ill just keep grinding through 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 #4529 on: July 12, 2023, 08:16:19 am »
0
11 July

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60kg ( +5 kg ) for 4 sets , ( +2 reps) for the other 4 sets
SS1b : BENT BB ROW : 10 @ 40kg (  new exercise , got bored of seated rows, i feel i can target back better with those )
SS1 info : 8 rounds

STATIONARY BIKE: 20 minutes / 12 km

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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