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Author Topic: Age vs VO2max  (Read 986863 times)

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vag

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Re: Age vs VO2max
« Reply #4530 on: July 13, 2023, 05:53:06 am »
0
12 July

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds ( +1 round )
-Better form , 1 extra round, nice.

TREADMILL :  Low aerobic zone run 7K @ 45:47 ( 6:32 pace )
-No way I'm running out in this madness: https://www.accuweather.com/en/gr/thessaloniki/186405/daily-weather-forecast/186405
Treadmill with A/C it is until further notice.
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 #4531 on: July 13, 2023, 08:06:07 am »
+1
i'm gonna try to run later today in what might be the hottest day of the year so far, here in DC. wish me luck.
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vag

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Re: Age vs VO2max
« Reply #4532 on: July 13, 2023, 10:49:55 am »
+1
What is most important is where you run.
If the sun has set , running at a park is close to the real weather stations measurements and viable.
I run on road and pavement that have been sun-burned the entire day, so radiation heat is still big.
e.g last time was Monday night, 11pm. Weather station gave 25C/77F. But actual temperature was 31C/88F. The difference is colossal.
Good luck anyway, tbh i kinda dig this "go out and run at extreme conditions" vibe, i might go for it too 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 #4533 on: July 14, 2023, 06:13:00 am »
+1
13 July

RDL:
10@20kg
10@40kg
8@60kg
6@80kg ( +10 kg ) , ( -2 reps )
5@85kg ( +5 kg ) , ( -1 rep )

SS1a : SEATED DB OHP: 10 @ 17.5 kg DBs ( +2.5 kg per hand for 1 set )
SS1b : SEATED ROWS: 10 @ 59  kg ( +6 kg for 1 set )
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 #4534 on: July 17, 2023, 04:18:31 am »
0
14 July

TREADMILL "Speed form" RUN

2K warmup
Sprint 8x400m @ 15kmh (4:00 pace ) / 60'' walking rest

Hottest day of the year, over 40'C (105'F) in the shadow. Not pleasant to even breath that shit.
Same for the weekend, a little better but not enough to convince myself to go run. Maybe today.
« Last Edit: July 21, 2023, 06:22:00 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 #4535 on: July 18, 2023, 06:28:02 am »
+1
17 July

Run 8K @ 44:59 ( 5:37 pace )

Night was milder ( but not mild, 32C/90F at 11pm) , there was a nice sea breeze too, so went out for a real run.
Was shocking fast, that's definitely a "mid July run" PR lol
Best part was the feel though, legs felt fast, light and bouncy. Love that feel.
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 #4536 on: July 19, 2023, 07:57:02 am »
0
18 July

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60kg
SS1b : BENT BB ROW : 10 @ 45kg ( +5 kg for all 8 sets)
SS1 info : 8 rounds

STATIONARY BIKE: 20 minutes / 13 km (silly 20 minutes low-aerobic bike distance PR, most i've reached was 12.5)
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 #4537 on: July 20, 2023, 04:09:47 am »
+1
19 July

Low aerobic zone run

7.5K @ 55:21 ( 7:21 pace )

T+DI = 156 (88+68) @ 11:30pm, lol
« Last Edit: July 20, 2023, 08:03:04 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 #4538 on: July 21, 2023, 06:23:04 am »
+1
20 July

UPRIGHT ROW: 5x10 @ 35 kg ( +5 kg for first 2 sets  / +2.5 kg for last 3 sets )

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


TREADMILL "Speed form" RUN

2K warmup
Sprint 8x400m @ 15kmh (4:00 pace ) / 60'' walking rest

Double training, nice.

Heading away for the long weekend, next session = Monday
« Last Edit: July 21, 2023, 10:50:56 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 #4539 on: July 25, 2023, 06:15:39 am »
0
24 July

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60kg
SS1b : BENT BB ROW : 10 @ 50kg ( +5 kg for all sets)
SS1 info : 10 rounds ( +2 rounds )

STATIONARY BIKE: 20 minutes / 13 km

Last week working (so also last week gym), gonna lift a bit more, ill try to run in holidays, weights are highly unlikely to happen 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 #4540 on: July 26, 2023, 08:59:01 am »
+1
25 July

Run 5K @ 27:59 ( 5:35 pace )
Low aerobic zone run 3K @ 25:32 (8:30 pace)

T+DI 163 ( 93+70 ) @ 11:30 pm, cmon heat wave give us a break!
It had a  pleasant breeze when i started and i felt fast and springy. But breeze suddenly stopped, i kept that fast pace and i overheated at 5K
Switched to low aerobic zone, did 3 more kms to get the initial 8K goal and called it a day.
« Last Edit: July 26, 2023, 10:36:19 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 #4541 on: July 27, 2023, 06:36:29 am »
0
26 July

SS1a : BB OHP : 10@30kg
SS1b : DB LATERAL RAISES: 12@7.5kg each hand
SS1 info : 4 rounds

SS2a : Z-BAR CURLS: 12@7.5kg ( +2.5 kg for all sets )
SS2b : TRICEP ROPE PUSH DOWN : 12@17kg
SS2 info : 4 rounds

SS3a : LEG EXTENSION: 15@43kg
SS2b : SL LEG CURL: 15 each leg @17kg
SS3 info : 3 rounds

lolwhat?
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 #4542 on: July 30, 2023, 03:19:14 pm »
+2
28 July

PM :

"Speed form" RUN

3.5K warmup
Sprint 8x400m / 90'' walking rest
2K cooldown

First sprints were paced around 4:15 , then started getting slower till 4:30, last one i went all out and got 4:00.
Not bad for that heat. Watch acknowledged too, it said i was performing great.


Night:

SS1a : PUSHUPS: 15 @  BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds

Damn can't believe how sore my lats got from those widows. Absolutely destroyed them. Impressed!


Aaaaand with that double training cap, let's call it a season. See you all in about 1 month  ;D
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 #4543 on: August 24, 2023, 06:26:40 am »
+2
Back!
3.5 weeks of no training ( except from almost daily lazy swimming ) , lots of food, alcohol and cigars. A fitness disaster but a holidays success!  8)

23 August

Run 7K @ 43:32 ( 6:13 pace )

Not that bad actually. Rusty from 3.5 weeks and T+DI   154 ( 86+68 ).
First 4K was pretty fast and nice, gassed out at 4.5K , continued fast-ish till 5K ( which i got in 29:20 ) , then slowed down for the last 2K.
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 #4544 on: August 25, 2023, 05:14:59 am »
0
24 August

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 40, 45, 45, 50, 50, 55, 55 kg
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 41, 47, 47, 53, 53, 59, 59 kg
SS1 info : 7 rounds

STATIONARY BIKE: 30 minutes / 17.5 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?
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