Author Topic: Age vs VO2max  (Read 947565 times)

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vag

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Re: Age vs VO2max
« Reply #4560 on: September 25, 2023, 03:49:05 am »
+1
22 September

Low aerobic zone run

10K @ 1:13:49 ( 7:22 pace )

Very nice long slow run. Watch approved, had a new mini jump in predicted race times, now under the 23m 5K / 50m 10K and 1:55 half milestones. Very nice.



23 September

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

I am logging this 2 days next, so again, i can't believe how sore my lats got from this silly BW exercise.
When im back to regular gym i have to incorporate reverse flys.



A combination of social stuff and weather didn't allow me to do my 400s sprints workout. I am a bit annoyed that i couldn't find 45 god damn minutes over the entire weekend but it is what it is.
It was a deload week anyway and my legs were too stressed, maybe it was a blessing in disguise.
Entering my 4 final weeks for HM now, gonna hit them hard! Lets go get 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?

LBSS

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Re: Age vs VO2max
« Reply #4561 on: September 25, 2023, 11:43:21 am »
+1
don't hit them too hard! or at least, make sure you're not carrying too much fatigue into the race.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #4562 on: September 26, 2023, 05:31:53 am »
+1
^^^
Right, i meant ill try to not miss more days.
I'm  not improvising at all, i am strictly following a program. Those 2 weeks ( current #5 and #6 ) are the hardest, #7 cuts down a bit and #8 cuts down a lot, race is last day of week 8.

25 September

"Training pace" run

8K @ 44:44 ( 5:35 pace )

Went a bit too fast for the first 4K (5:20 average), then actively regulated.
5:30-ish pace is fairly easy now, it is not an easy run and it does accumulate fatigue but i still felt i could go on for ever.
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 #4563 on: September 27, 2023, 06:52:26 am »
0
26 September

"Race pace" run

Run 5K @ 24:30 ( 4:54 pace )

A little faster than last time. So again fastest 5K ever at this up and down course.

Was it easier than last week? Maybe a little, but probably not.
Can i repeat this 3 times to get my 1:45 HM? Must probably not.
Will i keep training with all paces adjusted to that 1:45 goal? Hell yes!
: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 #4564 on: September 28, 2023, 04:00:25 am »
0
27 September

ATG SQUAT:
10@20kg
10@40kg
8@50kg
8@60kg ( +3 reps )
3@70kg 
3@75kg

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60 kg
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 59 kg
SS1 info : 5 rounds

Kinda stuck, difficult to improve from here with 1 lifting day per week.
I don't care to either, lifting will be back on focus after the half marathon race.
« Last Edit: September 28, 2023, 04:03:06 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 #4565 on: September 29, 2023, 06:03:13 am »
+1
28 September

Low aerobic zone run

16K @ 2:01:31 ( 7:36 pace )  :personal-record:

It's been a while since i used the PR icon. This was the longest duration run of my life, previous was the 1:54 HM race.
Went pretty nice actually. Didn't carb up, didn't refuel or even drink during it, just went out and run 2hours straight.
I did feel like (mildly) hitting the wall at around 12.5K ( 1.5 hours in ) but run was too easy to care.
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 #4566 on: October 02, 2023, 04:23:51 am »
+1
29 September

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 7 rounds
-Strong

TREADMILL: "Training pace" run 5K @ 28:29 ( 5:41 pace )



30 September

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

Sprints were paced 4:08 to 4:15, shocking fast. I used to consider myself very fit when getting those paces for 400s, 800s is insane.
Maybe i got a little extra boost from fact that i decided to wear my race shoes (vaporflys) for the speed workouts , i forgot how insanely fast and good that shoe is.
Also very happy/impressed with HR recovery. Bpm now drops from 185 to 140 in less than a minute walking.
Definitely close (if not above) to the fittest i have ever been.
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 #4567 on: October 03, 2023, 03:13:33 am »
+1
2 October

"Training pace" run

8K @ 44:57 ( 5:37 pace )

Probably easiest 5:30-ish 8K of my life. Had to actively slow down all the time. No fatigue at all accumulated, barely broke a sweat.
I love this. Hard work is paying off.
Watch agrees, my race estimations are dropping fast. They are also dropping targeted, they reflect the type of work :
Last time i saw my current 5K estimation (22:30), my HM was at 1:55:30, now it is at 1:52:30.
Ive seen faster 5K than that only one period ever (late 2021),  but while my 5K was 22:08, my HM was still slower than now, 1:53:30.
I am very optimistic now about breaking 1:50, if all go well i might even be able to challenge 1:45.
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 #4568 on: October 04, 2023, 05:34:19 am »
0
3 October

"Race pace" run

Run 5K @ 24:24 ( 4:53 pace )

Finally, it got easier, this time feel was much closer to tempo than to time-trial, previous weeks were 50-50 or a little closer to time trial.
Still feels rather impossible to repeat this another 3 times in a raw ( making an 1:40 20K ) but 12-13K feels very realistic.
Wish i had 2-3 more weeks of preparation, i am really improving now.
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 #4569 on: October 05, 2023, 04:08:53 am »
0
4 October

ATG SQUAT:
10@20kg
10@40kg
8@50kg
5@60kg ( -3 reps )
2@70kg ( -1 rep )
1@80kg ( +5 kg ) , ( -2 reps )
-Approaching the race (16 days left) i decided to cut down on squats volume.

SS1a : HORIZONTAL BENCH PRESS MACHINE: 5x10 @ 60 kg , 5 @  65kg
SS1b : WIDE GRIP LAT PULL DOWN: 5x10 @ 59 kg , 5 @ 65 kg
SS1 info :  rounds ,  ( +1 round )
-Felt strong here.  Added another round, heavier for less reps.
« Last Edit: October 05, 2023, 11:03:48 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 #4570 on: October 09, 2023, 05:17:53 am »
0
6 October

Low aerobic HR zone run

18K @ 2:10:15 ( 7:14 pace )  :personal-record:

Wow, 2K more than last week but 20'' per km faster.
Obviously improved my last week's all time PR for longest duration run ever



8 October

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

Again sprints pace was around 4:10 (+-5'' ). Love 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?

vag

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Re: Age vs VO2max
« Reply #4571 on: October 10, 2023, 03:29:20 am »
+1
9 October

"Training pace" run

8K @ 44:37 ( 5:34 pace )

Definitely a level up confirmation run. By far easiest 5:30-ish 8K of my life, back to back from the previous week's one too.
This time it was close to the feel of a slow-ish easy run, borderline boring, average HR was 155 ( 152 is the sub-aerobic zone threshold ). Amazing.
Garmin acknowledges too, my HM race prediction is for the first time ever under 1:50 ( 1:49:55 ). Also best ever predictions for 10K (47:42) and marathon at (4:10).
« Last Edit: October 10, 2023, 03:36:59 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?

Raptor

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Re: Age vs VO2max
« Reply #4572 on: October 10, 2023, 02:30:09 pm »
0
Do you still care about VJ or have you now completely moved on to running and marathons?

vag

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Re: Age vs VO2max
« Reply #4573 on: October 11, 2023, 06:27:54 am »
0
^^^^
Well, the passion for / joy of training vert and practicing dunks will never compare to anything else. I was still interested until early 2020 that i was still playing basketball, although it was obvious that the prime days would never come back. Then came covid, no squat, basket or jumping for 2 years, plus 2 years even older, also got into running in between, so bye bye vert.
I do have a 2-month strength block in mind right after the marathon in 2 weeks so maybe i'll go check where i am, just for fun.



10 October

"Race pace" run

Run 5K @ 24:40 ( 4:56 pace )

Legs felt tired/stressed, because normally i have rest Sunday between sprints and tempos, but not i did sprints on Sunday so it was 3-in-a-row.
Still, got my easiest sub-25 5K ever. Even by a little, i got the lowest average HR, lowest max HR, lowest training impact and highest max speed for that "race-pace run". Very happy!
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 #4574 on: October 13, 2023, 03:08:31 am »
+1
12 October

Low aerobic HR zone run

11K @ 1:14:57 ( 6:49 pace )

That has to be the fastest low-aerobic run ever. Probably PR but im bored to search.
Wasn't even surprised, i am getting "best run ever" feeling and numbers at everything i do lately, ive never been more fit.
Alright, 9 days away from the race, de-load/tapering has started.
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?