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Author Topic: Age vs VO2max  (Read 1074127 times)

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vag

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Re: Age vs VO2max
« Reply #4545 on: August 29, 2023, 11:22:44 am »
0
28 August

SS1a : SEATED BENCH PRESS MACHINE: 10 @ 45, 50, 50, 55, 55 kg ( +5 kg for all sets )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 47, 53, 53, 59, 59 kg ( +6 kg for all sets )
SS1 info : 5 rounds ( -2 rounds )

SS2a : INCLINE DB BENCH PRESS: 12 @ 15 kg DBs ( new exercise )
SS2b : BENT BB ROW : 12 @ 30kg ( new exercise )
SS2 info : 3 rounds ( new exercise )
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 #4546 on: August 30, 2023, 06:45:51 am »
+1
29 August

Run 8K @ 46:32 ( 5:49 pace )

1km more while 25''/km faster in average, despite still very got and humid ( T+DI 82+71 @ 11pm ), very nice!

This is the first of 8 weeks preparation for the big night half-marathon race @ 15 October.
Last year i started much less fit ( got to 5:50 mid September ) , did a crappy preparation ( much more weights and stationary bike than actual running mileage ), yet did 1:54
So this year with better start and focused planned preparation, i am aiming for 1:45.
Lets go get it  :headbang:
« Last Edit: August 31, 2023, 11:48:29 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 #4547 on: August 31, 2023, 11:47:54 am »
+1
30 August

Low aerobic zone run

5.5K @ 44:20 ( 8:07 pace )

No missed days  ;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 #4548 on: September 04, 2023, 11:17:54 am »
0
31 August

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


SS2a : Z-BAR CURLS: 12@22.5kg
SS2b : TRICEP ROPE PUSH DOWN : 12@17kg
SS2 info : 4 rounds

SLANT BENCH LEG RAISE : 2x15 @ BW
45 DEGREE BACK EXTENSIONS : 2x15 @ BW


1 September

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 5 rounds

TREADMILL: Low aerobic zone run 5K @ 34:53 ( 6:58 pace )


2 September

1.5K Warmup
Sprint 3x800m / 3-4 minutes walking rest.
1.5K Cool down

New HIIT protocol calls not for target-paced sprints, but hit them hard (RPE 9+), almost max.
Paces i got were 4:38 / 4:43 / 4:25, the slower ones had some significant uphill part in them. Not bad at all.
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 #4549 on: September 05, 2023, 11:18:19 am »
+1
4 September

"Race pace" run

Run 5K @ 25:43 ( 5:08 pace )

This preparation program that im doing calls for a race-pace 5K every week.
Ideal target pace is just below 5:00 ( for an 1:45 half marathon ) , but ill still be ultra happy with 5:13 ( to barely break 1:50 half marathon ).
First attempt landed @ 5:08, very nice actually.
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 #4550 on: September 06, 2023, 04:41:15 am »
0
5 September

ATG SQUAT: ( new exercise )
10 @ 10kg
10 @ 20kg
10 @ 30kg
10 @ 40kg
8 @ 50kg
5 @ 60kg

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 50, 55, 55, 60, 60 kg ( +5 kg for all sets )
SS1b : BENT BB ROWS: 10 @ 30, 35, 35, 40, 40 kg ( last time was 3x12 @ 30kg )
SS1 info : 5 rounds

Good and fast strength progress, happy.
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 #4551 on: September 07, 2023, 06:47:15 am »
+1
6 September

"Training pace" run

7K @ 39:10 ( 5:35 pace )

Those "training pace" runs are prescribed to be done at the 2h half-marathon pace ( around 5:40 ).
Very happy i got it with first try, because i was very sore from the previous 2 days ( race pace 5K , then squats after 3 months ).
Pace wasn't steady though, first 5K was too fast ( 5:25 or so ) then the last 2K around 6:00. Gotta even that out.
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 #4552 on: September 10, 2023, 11:48:20 am »
+1
7 September

DEADLIFT: ( new exercise )
10@20kg
10@40kg
8@50kg
8@60kg
5@70kg
5@80kg

SS1a : SEATED DB OHP: 10 @ 15, 15, 17.5, 17.5, 17.5 kg DBs ( +2.5 kg per hand for last 3 sets )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 53, 53, 59, 59, 59 kg ( +6 kg for sets 1 & 3 )
SS1 info : 5 rounds


8 September

Low aerobic zone run

11K @ 1:25:13 ( 7:45 pace )

Double distance from last time, yet 25 seconds per km faster.


9 September

2K Warmup
Sprint 3x800m / 3-4 minutes walking rest.
2K Cool down

Paces i got were 4:36 / 4:35 / 4:30, which are about 5''/km faster than last week. But most important, the feel was improved, I felt i had better breaths and spring.


Generally, my body is pretty much wrecked from jumping straight on that 1:45 HM program and training 6*week out of nowhere.
But i am already catching up, adapting, while fitness metrics are rallying up already.
Love it  8)
« Last Edit: September 18, 2023, 11:32:00 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 #4553 on: September 13, 2023, 04:41:04 am »
0
11 September

"Training pace" run

7K @ 38:08 ( 5:26 pace )

This time pace was steady but i went too fast. Not that it is a bad thing but target pace is 5:40 for those runs, gotta regulate to that.


12 September

"Race pace" run

Run 5K @ 25:43 ( 5:08 pace )

Wow nice. Last week's same performance was on treadmill, this one was on my regular course that has a lot of uphill segments.
So this 5:08 is worth a much faster flat course time, most probably faster than the 5:00 target pace already. Ill try flat course next week.
Things are very promising. Training with goal paces is hard but works damn good!

Also, i got the exact same time with last week. To the second, 25:43 sharp! WTF!!!
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 #4554 on: September 14, 2023, 08:28:52 am »
0
13 September

ATG SQUAT:
10 @ 10kg
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg  ( extra set )

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 55, 60, 60, 60, 60 kg ( +5 kg for first 3 sets )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 53, 59, 59, 59, 59 kg ( +6 kg for set 2 )
SS1 info : 5 rounds

More strength progress, 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 #4555 on: September 15, 2023, 07:34:43 am »
0
14 September

Low aerobic zone run

14K @ 1:40:18 ( 7:10 pace )

Watch run out of batteries at 4th km so i had to do the last10K without pace/HR tracking, which resulted me doing them a bit faster than planned/expected.
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 #4556 on: September 18, 2023, 07:55:13 am »
0
15 September

DEADLIFT:
10@20kg
10@40kg
8@60kg ( +10 kg )
8@70kg ( +10 kg )
5@80kg ( +10 kg )
5@85kg ( +5 kg )

SS1a : SEATED DB OHP: 10 @ 15, 17.5, 17.5, 17.5, 17.5 kg DBs ( +2.5  kg per hand for 2nd set )
SS1b : CLOSE GRIP LAT PULL DOWN: 10 @ 53, 59, 59, 59, 59 kg ( +6 kg for 2nd set )
SS1 info : 5 rounds


16 September

2K Warmup
Sprint 4x800m / 3-4 minutes walking rest. ( +1 sprint )
2K Cool down

Bad day, average paces around 4:45 , so 10 seconds per km slower than last week. Feeling stiff and slow.
Oh well , it happens, will bounce back next week.
« Last Edit: September 18, 2023, 11:30:59 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 #4557 on: September 19, 2023, 09:42:40 am »
+1
18 September

"Training pace" run

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

Finally regulated my pace to the target 5:40. Those 10'' per km made a ton of difference in feel, it became a true easy run.
Watch noticed too, it became a "threshold" training instead of "VO2max" one.
Nice!  :headbang:
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 #4558 on: September 20, 2023, 03:37:35 am »
+1
19 September

"Race pace" run

Run 5K @ 24:44 ( 4:56 pace )

A whole minute faster than last time. First time ever below 25 while not in a race and also fastest 5K ever at this up and down course.
On top of that, it wasn't even a time trial feel. Was harder than tempo but not exhausting. Something like RPE 8.5
Very promising!
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 #4559 on: September 22, 2023, 05:11:02 am »
0
20 September

ATG SQUAT:
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg 
3@75kg  ( extra set )

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60 kg ( +5 kg for first set 1 )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 59 kg ( +6 kg for set 1)
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?
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