Author Topic: Age vs VO2max  (Read 948084 times)

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Raptor

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Re: Age vs VO2max
« Reply #4575 on: October 13, 2023, 06:37:13 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!

Did you get heavier during this time? Also, how many kcal do you burn doing these types of runs?

vag

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Re: Age vs VO2max
« Reply #4576 on: October 13, 2023, 12:22:38 pm »
+1
^^^^
Actually i was lighter and leaner than ever during than period, down to 77-78kg while i was at around 85 pre-covid. Probably because i ate much more at home during that period so i had bigger control of what i eat, plus i signifiicanlty upped my mileage (so much more kcals burned ).
According to my watch, i burn about 700-800Kcals for every hour of running. Down to 600 when very easy, up to 900+ in races. Analogy is pretty linear too, so it is the same kcals/hour for a 25 minutes 5K or a 2hours half marathon. Similar effort = similar kcals/h
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 #4577 on: October 13, 2023, 03:37:29 pm »
0
Interesting. Do you think it's an accurate measurement? I can't run for long distances, I walk and run and walk and run, in spurts. For example, I'm doing a tour of my park which is about 5 km (which is not that short for me) and it shows about 475 kcal consumed at a pace of around 10 minutes per kilometer.

My heart rate fluctuates like crazy - goes up very quickly and goes down just as quickly. In fact, on the basketball court if I play some aggressive defense, for just 30 seconds or so, it goes over the heart rate maximum to about 190 bpm. It stays at about 170 when playing some "nice, easy D". Regular movement on court puts me at 150 - 160 bpm.

I think this might burn a lot of kcal but I'm not sure how safe it is. I spoke to a few cardiologists and they didn't seem too concerned. I wonder if it's the same for other people. I saw a guy that had like 90-110 bpm when I had 160 :D

vag

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Re: Age vs VO2max
« Reply #4578 on: October 16, 2023, 06:41:04 am »
+1
Well yes, it is more or less accurate. Your ~500kcal in 50 minutes sounds normal too. As for basketball, you can't compare the 2 activities, totally different things going on in basketball with the anaerobic efforts bursts. Running is much more controllable and predictable. As for HR if the doctors say you're fine, you're fine hehe.



14 October

"Training pace" run

8K @ 44:15 ( 5:32 pace )

Let myself go a little faster, as this was the last "longish" run before the race, i have another training-pace one but it is short (5K).
5:30 is definitely easy now.



15 October

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

Sprints were timed 3:05 ( pace 3:52 ) and 3:09 ( pace 3:58 ) , which are both all time 800m sprint :personal-record:
Awesome!
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 #4579 on: October 18, 2023, 08:59:59 am »
+2
17 October

"Training pace" run

5K @ 26:25 ( 5:17 pace )

Wow very encouraging last training session. Was supposed to keep it at 5:30-5:40 but just couldn't, went 4:50 in the first 2K, still super easy, then actively slowed down.
On top of that, run was done under mild rain, on wet surface ofc.
8 weeks ago when i started i had to struggle to do a 5:10 race pace 5K, now i had to slow down to keep training pace to an easy 5:17 in the rain. Crazy progress.
Its 4 days of rest now, race on Saturday night, will only do a super easy 3-4K the previous day.
Feeling ready for a big PR race, i am feeling and performing the fittest ive ever been, by far .
Watch agrees, my race predictions are insane, 22:06 5K , 47:16 10K, 1:48 HM and 4:06 marathon. Sick!!!
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 #4580 on: October 21, 2023, 08:37:32 am »
0
20 October

Low aerobic HR zone run

4K @ 24:53 (6:13 pace)

Silly but that is a low aerobic zone pace  :personal-record:
Im carbed up, well rested, watch says im peaking, all ready for race.
Weather will be too hot and humid for late October but it is what it is.
Lets go!
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 #4581 on: October 23, 2023, 04:44:14 am »
+5
21 October

HALF MARATHON RACE 1:50:20 electronic  :personal-record: :personal-record: :personal-record:

God damn it, missed the perfect accomplishment ( 1:49:xx ) by just 20 seconds. Something went wrong with the gps , i was at 1:43:30 at 20K , having 6:30 minutes for the last 1.1K ( easy, i was at around 5:20 pace at the end ). But it turned out that the watch GPS was off and i had  1.4 km instead of 1.1 and those extra 300m took me above 1:50, even barely. FUUUUUU.
Still very happy, destroyed my previous PR by 4 whole minutes, while it was a bad weather day for a race ( 20+ Celsium / 85% huidity , T+DI almost 150 which is crazy for end of October ).
2 days later now, still wrecked. 2 hours of full effort is no joke.
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 #4582 on: October 25, 2023, 08:17:54 am »
0
Nice! How many calories did you burn doing that?

vag

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Re: Age vs VO2max
« Reply #4583 on: October 27, 2023, 05:58:10 am »
+1
Thanks! Garmin said 1700Kcals which sounds fair enough, average heart rate was 179 lol

24 October

SQUAT : 3x5 @ 50kg
DB BENCH : 3x10 @ 15kg
DB ROW : 3x10 @ 15kg
DB OHP :  3x10 @ 12.5kg
DB CURL :  3x10 @ 10kg
DB TRICEP EXT :  3x10 @ 15kg

Gonna do a strength/hypertrophy block till xmas. 3 whole body days / week, one compound main exercise 5x5 , tons of accessories 3-4x10.
Will try to keep running the other 3 days. Just let my legs rest this week.
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 #4584 on: October 28, 2023, 02:25:51 pm »
0
average heart rate was 179 lol

...is it safe to stay there for long...?

vag

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Re: Age vs VO2max
« Reply #4585 on: November 03, 2023, 12:23:29 pm »
+1
^^^^^^
Yeah from what i read it's normal, when in max effort, e.g. chasing PR, average HR for a long race is around (and often above) 90% max.

Opps fell behind in logging! Lots of work and life trying to derail me but i am resisting.

27 October

DEADLIFT : 3x5 @ 70kg
INCLINE DB PRESS : 3x10 @ 15kg each hand
LATERAL DB RAISE : 3x10 @ 7.5kg each hand
LAT PULL DOWN : 3x10 @ 53kg
EZ BAR CURL : 3x12 @ 22.5kg
SKULL CRASHERS : 3x12 @ 22.5kg
DB SHRUGS : 3x12 @ 15kg each hand

Not entirely sure about the weights, this was one week ago.



1 November

SQUAT : 4x5 @ 50kg ( +1 set )
DB BENCH : 4x10 @ 15kg ( +1 set )
DB ROW : 4x10 @ 15kg  ( +1 set )
DB OHP :  4x10 @ 12.5kg  ( +1 set )
DB CURL :  3x12 @ 10kg ( +2 reps per set )
DB TRICEP EXT :  3x12 @ 15kg ( +2 reps per set )



2 November

Run 7K @ 39:08 ( 5:35 pace )

Finally got to run again, 11 days after the HM.
Lungs still very fit, but legs were stiff and they got tired/sore easy. Maybe just rusty, maybe because of weights too.
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 #4586 on: November 07, 2023, 01:27:20 pm »
+1
3 November

DEADLIFT : 4x5 @ 70kg ( +1 set )
INCLINE DB PRESS : 4x10 @ 15kg each hand ( +1 set )
LATERAL DB RAISE : 4x10 @ 7.5kg each hand ( +1 set )
LAT PULL DOWN : 3410 @ 53kg ( +1 set )
EZ BAR CURL : 3x12 @ 22.5kg
SKULL CRASHERS : 3x12 @ 22.5kg
DB SHRUGS : 3x12 @ 17.5kg each hand ( +2.5 kg per hand )



6 November

Run 7.5K @ 43:09 ( 5:44 pace )

Nice, truly easy run, good distance/good speed.
Gonna start building up again 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 #4587 on: November 08, 2023, 01:17:36 pm »
+2
7 November

SQUAT : 5x5 @ 50kg ( +1 set )
DB BENCH : 4x10 @ 17.5kg ( +2.5 kg per hand )
DB ROW : 4x10 @ 17.5kg  ( +2.5 kg per hand )
DB OHP :  4x10 @ 15kg  ( +2.5 kg per hand )
DB CURL :  3x10 @ 12.5kg  ( +2.5 kg per hand ) , ( -2 reps per set )
DB TRICEP EXT :  3x10 @ 17.5kg  ( +2.5 kg per hand ) , ( -2 reps per set )

Wow great progress!
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 #4588 on: November 13, 2023, 05:43:02 am »
+1
10 November

DEADLIFT : 5x5 @ 70kg ( +1 set )
INCLINE DB PRESS : 4x10 @ 15kg each hand
LATERAL DB RAISE : 4x10 @ 7.5kg each hand
LAT PULL DOWN : 4x10 @ 59kg ( +6 kg per set )
EZ BAR CURL : 3x12 @ 25kg ( +6 kg per set )
SKULL CRASHERS : 3x12 @ 25kg ( +6 kg per set )
DB SHRUGS : 3x12 @ 17.5kg each hand
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 #4589 on: November 14, 2023, 10:27:43 am »
+1
13 November

SQUAT : 5x5 @ 55kg ( +5 kg per set )
DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 17.5kg each hand
DB OHP :  4x10 @ 15kg each hand
DB CURL :  3x12 @ 12.5kg each hand ( +2 reps per set )
DB TRICEP EXT :  3x10 @ 17.5kg
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?