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Age vs VO2max
vag:
19 April
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 5 rounds
TREADMILL:
Low aerobic HR zone run 5K @ 29:58 ( 5:59 pace )
That's my first ever sub-6' low aerobic zone 5K. Treadmill is faster than real for me but still its best performance ever even on treadmill.
21 April
10K RACE : 48:27 official (4:50 pace) :personal-record: :personal-record: :personal-record:
Broke my PR by 5 seconds!!! Watch beeped 10K @ 48:17 a few meters before the finish line but i won't count that, its an IAAF officially certified race so chip time it is.
Can't say i was on my best fitness/race day ever, but it was definitely the most matured one. Controlled reserves and pace very well, brought it where i wanted, to be able to push the last km for the PR and so i did ( final km split 4:42 , 8'' below average which gave me the 5'' PR).
Also, my first 5K split was 24:08 so second one was 24:20 , but those first 5K include 2km of downhill ( timed 4:30 both ). To give some perspective, my previous PR at the same race was 48:32 but first 5K split was 23:10.
So considering/normalizing the downhill, this time i can claim i had negative 2nd split, progress!!! :headbang: :ibrunning:
Joe:
--- Quote from: vag on April 22, 2024, 06:07:09 am ---19 April
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 5 rounds
TREADMILL:
Low aerobic HR zone run 5K @ 29:58 ( 5:59 pace )
That's my first ever sub-6' low aerobic zone 5K. Treadmill is faster than real for me but still its best performance ever even on treadmill.
21 April
10K RACE : 48:27 official (4:50 pace) :personal-record: :personal-record: :personal-record:
Broke my PR by 5 seconds!!! Watch beeped 10K @ 48:17 a few meters before the finish line but i won't count that, its an IAAF officially certified race so chip time it is.
Can't say i was on my best fitness/race day ever, but it was definitely the most matured one. Controlled reserves and pace very well, brought it where i wanted, to be able to push the last km for the PR and so i did ( final km split 4:42 , 8'' below average which gave me the 5'' PR).
Also, my first 5K split was 24:08 so second one was 24:20 , but those first 5K include 2km of downhill ( timed 4:30 both ). To give some perspective, my previous PR at the same race was 48:32 but first 5K split was 23:10.
So considering/normalizing the downhill, this time i can claim i had negative 2nd split, progress!!! :headbang: :ibrunning:
--- End quote ---
Nice work man, huge congrats!
LBSS:
:highfive: :highfive: :highfive: :highfive:
vag:
Thanks guys, i really appreciate the support!!!
Ok lets catch up:
23 April
BENCH PRESS: 4x10 @ 45 kg
SEATED CABLE ROW : 4x10 @ 56 kg
DB LATERAL RAISES :4x10 @ 10kg
STATIONARY BIKE : 15 minutes / 10km
-Felt fatigued, decided to take the change to deload a bit.
24 April
Run 7K @ 50:51 ( 5:50 pace )
Ultra bad, was nice and fast and springy until 4-5K but then i got too fatigued , felt like hitting the wall after 5.5K.
Weird, systemic fatigue i guess?
Took the rest of the week off, Partly voluntary, partly due to much work and life.
It would be perfectly fine but i forgot that it is Easter week now, uh-oh gotta try to save what i can.
vag:
29 April
Run 8K @ 43:40 ( 5:27 pace )
1 km more than last week, yet 23''/km faster, with much better feeling.
Back to a standard good sub-5:30 rather easy run. Nice.
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