Author Topic: Age vs VO2max  (Read 960689 times)

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vag

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Re: Age vs Vertical
« Reply #3735 on: April 11, 2019, 05:52:31 am »
+2
10 April 2019

Bodyweight@session : ???
Soreness : hamstrings 2/5. glutes already fried, quads ( inner ) hurting too, BSS is a killer! chest and lats 1/5
Injuries/aches : none

RUN 6KM @ 38:51

Nice & easy 'recovery'/anti-DOMS run again. Pace was 'comfortable' again, this time it was hovering around 6'35''/km ( 10 seconds faster than last week ).
Picked it up at the last km to get the average below 6'30'' ( total under 39' ) , i did 5'55'' pretty easy. Awesome.
Also that was all done in bad weather, cold and windy, last 1.5 km was under rain too. Very happy to have my comfortable-sore-rainy-cold pace down to 6'30''.
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 Vertical
« Reply #3736 on: April 12, 2019, 06:31:53 am »
+3
11 April 2019

Bodyweight@session : ~84kg, unexplained low
Soreness : still glutes but less now, a little hamstrings, also some abs and traps (?!)
Injuries/aches : none

SEATED DB CURL:
10 each hand @16kg
10 each hand @16kg
10 each hand @16kg
10 each hand @16kg

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg

DIPS:
10@BW
10@BW
10@BW
10@BW

TRICEPS ROPE PUSHDOWN:
12@100lbs
12@100lbs
11@100lbs

DB SHRUGS:
12@22kg each hand
12@22kg each hand
12@22kg each hand

SEATED STATIONARY BIKE:
20mins , ~10km
-Was very easy, barely sweated. Improvement in fitness is starting to show.

Weather got too bad ( those damn spring storms ) so went to the gym and improvised. Did the arms stuff i was doing in previous program, plus shrugs. Then some bike.
Was fun, might keep that for when i want a third gym day in the 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?

vag

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Re: Age vs Vertical
« Reply #3737 on: April 15, 2019, 10:29:32 am »
+2
13 April 2019

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

ATG BACK SQUAT:
8@20kg
8@40kg
8@50kg
8@60kg
6@70kg
3@80kg ( +1 rep )
-Ultra solid again. Wanted more though. Wanted 8@70 and at least 4@80. Plan is whenever i reach 5 reps at top set i am adding weight.

DB LUNGE:
-Skipped again, felt glutes needed some rest

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Probably should have done 22s.

DEAD HANG CHINUPS:
10@BW
10@BW
8@BW
8@BW
-Same reps with last time but i felt stronger.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
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 Vertical
« Reply #3738 on: April 16, 2019, 04:35:29 am »
+3
Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.

Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km  :uhhhfacepalm: Average pace was 5:01 ,  :personal-record:
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad!  :lololol: :ibrunning:
« Last Edit: April 16, 2019, 05:35:54 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?

adarqui

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Re: Age vs Vertical
« Reply #3739 on: April 16, 2019, 05:47:15 pm »
+1
Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.

daaamn! heal up/recover quick.

Quote
Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km  :uhhhfacepalm: Average pace was 5:01 ,  :personal-record:
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad!  :lololol: :ibrunning:

63/430 is solid. moving up the ladder! :ibrunning: :ibrunning: :ibrunning:

vag

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Re: Age vs Vertical
« Reply #3740 on: April 17, 2019, 02:47:59 am »
+1
Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.

daaamn! heal up/recover quick.

Thanks man! Both are going very good but it looks like ill need a couple more days off. It would be fine but next week is Easter week here, more imposed offs. FML.

Quote
Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km  :uhhhfacepalm: Average pace was 5:01 ,  :personal-record:
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad!  :lololol: :ibrunning:

63/430 is solid. moving up the ladder! :ibrunning: :ibrunning: :ibrunning:

Yup, not bad at all. Wasn't prepared at all for that race, plus it was morning and i was coming from a poor sleep night, 4 hours or so.
Here's the distribution of times:
Winner did 14:15 , #28 20' , #98 25' , #180 30' , #255 35' , #304 40'
A time around 20' is very doable if fresh and well prepared for that race ( plus knowing the course ). Cheers to next year!
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 Vertical
« Reply #3741 on: April 17, 2019, 04:04:47 am »
+1
wow, 14:15 is very, very quick. projects to 15:50 or so over the full distance.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 Vertical
« Reply #3742 on: April 18, 2019, 11:29:19 am »
+1
^^^
Well it is a very good time anyway, but keep in mind that it was a very fast, mostly downhill course.
After the first uphill ~500m that had about ~20m of vertical raise, the rest 4km had a vertical drop of ~90m. About ~70m net drop for the whole race.
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 Vertical
« Reply #3743 on: June 04, 2019, 06:46:19 am »
+2
3 June 2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

RUN 5km @ 33:30

Went 'comfortable'. Average km pace landed at 6'41'' , happy with that, was afraid id be slower.
Was ultra rusty as expected. Lungs and legs were fine for it but the whole system was not ready, like 'dude, WTF are you doing, why are we running 5K after 50 days of zero exercise?'

What???  ;D
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?

adarqui

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Re: Age vs Vertical
« Reply #3744 on: June 04, 2019, 10:40:17 pm »
0
3 June 2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

RUN 5km @ 33:30

Went 'comfortable'. Average km pace landed at 6'41'' , happy with that, was afraid id be slower.
Was ultra rusty as expected. Lungs and legs were fine for it but the whole system was not ready, like 'dude, WTF are you doing, why are we running 5K after 50 days of zero exercise?'

What???  ;D

hah nice. just jump right back in it.  :ninja: :ibrunning:

vag

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Re: Age vs Vertical
« Reply #3745 on: June 07, 2019, 06:48:36 am »
+2
hah nice. just jump right back in it.  :ninja: :ibrunning:

Lol yes but that comes with a prize: got extremely sore legs ( mostly VMOs ) and abs (!). Talking about real DOMS , as if i've lifted heavy.

6 June 2019

Bodyweight@session : ???
Soreness : quads, glutes, calves, abs
Injuries/aches : none

RUN  6km @ 43:50

Went slow, wanted even slower but couldn't do it, kept picking up the pace whenever i lost focus in pacing ( which is often when going slow ).
Average pace was just over 7' for the first 5km ( i was aiming for 7'20'' to 7'30'' ) , then just walked fast the last km so ended up with a total average km pace of 7'17''.
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?

adarqui

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Re: Age vs Vertical
« Reply #3746 on: June 07, 2019, 09:44:01 am »
0
hah nice. just jump right back in it.  :ninja: :ibrunning:

Lol yes but that comes with a prize: got extremely sore legs ( mostly VMOs ) and abs (!). Talking about real DOMS , as if i've lifted heavy.

hah ya. expected that.

:ibrunning: :trolldance: :ninja:

vag

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Re: Age vs Vertical
« Reply #3747 on: June 10, 2019, 04:47:08 am »
+2
8 June 2019

7km @ 49:53
Wanted 'comfortable' but it was too hot and humid so i ended up going between comfortable and slow. Still rusty.



9 June 2019

1KM warmup ( strides, stretches, jog )
5KM TIME TRIAL @ 30:02
0.5KM cooldown walk
TOTAL : 6.5km @ 44:17
-Meh, im an idiot, I started tracking from the beginning, so when i went into the time trial i had no idea of my pacing. Went too fast ( first 2 kms 5:39 and 5:55 ) so gassed out around 3.5. Had to walk a bit to catch my breath. Then finished strong ( 5'31'' last km ) to break the 30 mins 'barrier', lost it by 2 seconds, dammit!.
I gotta improve but i gotta be patient too, it is 6 days that i got back into this after 50 days of absolutely zero workouts.
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 Vertical
« Reply #3748 on: June 11, 2019, 05:01:36 am »
+1
10 June 2019

Bodyweight@session : ~84kg
Soreness : idk, none? legs are kinda tired/sore but all over, no specific sore muscle.
Injuries/aches : none

INCLIDE DB PRESS:
Work up to 10@17.5kg each hand

WIDE GRIP LAT PULLDOWN:
Work up to 10@145lbs

SINLE LEG BOX SQUATS:
Work up to 8 each leg @ BW+15kg

CRUNCHES : 2x15
45' HYPERSEXTENSIONS : 2x15

So , the story is that my gym closed permanently out of the sudden. The subscription remain is transferable to a few other cooperating gyms but all this happened 1 week after i stopped going, so i learned it 1,5 month later. That means the 'good' gyms that were offering subscription transfer were 'sold out' ( the positions were limited ). I found one that fits my needs but its not very convenient, especially now that i still have tons of work, my free time is limited.
So, i decided that for the time being ( bball season is over , main focus is running ) , i will use my work's gym. It is a small gym with just the basics, what you'd find in a hotel. No squat rack, no bench , no olympic bars. But its still good for just doing some stuff and of course it is ultra convenient. So imma go with this for a while and see how it works.
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 Vertical
« Reply #3749 on: June 11, 2019, 05:51:50 am »
+2
that is a bummer. i still mourn the first gym i went to in DC. they had to close it because of a dispute with their landlord. by then they'd grown, opening bigger branches in a couple of other neighborhoods, but the original place was just the best. any kind of equipment you could want, a regulation basketball court, and small enough that i knew both the owners. a real community. RIP balance kalorama.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter