Author Topic: Age vs VO2max  (Read 961040 times)

0 Members and 1 Guest are viewing this topic.

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3779
    • View Profile
Re: Age vs Vertical
« Reply #3900 on: February 27, 2020, 05:54:58 am »
+2
25 February 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #6 ( Week #4 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-Somewhat more strict pauses at squats.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
-Getting close to adding pullups.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW ( extra set )
15@60kg ( +5 kg ) ++ 20@BW
10@70kg ( +5 kg ) ++ 20@BW
5@80kg ( +5 kg ) ++ 20@BW
-Really bumped up the RDL tonnage/intensity.



26 February 2020

RUN 6KM @ 43:34

Went relaxed at all times. Slower than 'comfortable' but not super slow. That began at 6:25 pace and ended at 7:30 , averaged 7:00.
Wanted to do a longer distance but was short on time. Also was super windy and started getting too cold, cold wind on sweaty neck doesn't feel good at all.
Watch said it was a good workout for 'keeping medium pace'.
It also says that everything has fallen in place and that my fitness is now improving. Got my first VO2 max improvement too. Got the watch at 45, fist week down to 44, after 1 month down to 43, now back up to 44. Noice!
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

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3779
    • View Profile
Re: Age vs Vertical
« Reply #3901 on: March 04, 2020, 12:37:15 pm »
+1
28 February 2020

Bodyweight@session : ~86,5kg  :o
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #7 ( Week #4 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW



2 March 2020

RUN 7.1KM @ 49:12

First 5K went 'comfy' which landed around 6:15 pace.
Next 2.1 was 'very slow' which landed around 8:30 pace.

Watch said it was a good 'limit' workout , keeping pace close to lactic threshold for a long time, good for improving muscle endurance and fatigue resistance. Felt a bit easier than that tbh.
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

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3779
    • View Profile
Re: Age vs Vertical
« Reply #3902 on: March 05, 2020, 12:12:49 pm »
+2
4 March 2020

Bodyweight@session : ~85,5kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #8 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-45kg clean-jerk-lower behind neck-squat-jerk is becoming somewhat easy. That's nice.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW

Was short in time so sacrificed one seat of each of the last 2 super-sets.
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

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3779
    • View Profile
Re: Age vs Vertical
« Reply #3903 on: March 09, 2020, 07:04:04 am »
+1
5 March : donated blood.

6 March 2020

Bodyweight@session : ~86,25kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #9 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
-Wish i had a squat cage. Setup is really holding me back :(

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW ( extra set )

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW ( extra set )

Weekend : planned to run on Sunday but it was too rainy.

Running volume has significantly dropped. Gonna bounce back strong.
Registered for a 10K mid April. Level up.
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

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3779
    • View Profile
Re: Age vs Vertical
« Reply #3904 on: March 10, 2020, 09:24:58 am »
0
9 March 2020

STATIONARY BIKE : 25KM @ 49:03

Was planned to lift but didn't feel like it, but had only o-lift shoes with me so couldn't treadmill.
Turns out stationary bike is perfect for a low-effort session. Just horribly boring.
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?

Mikey

  • Hero Member
  • *****
  • Posts: 3303
  • Respect: +2787
    • View Profile
    • http://www.youtube.com/user/Mutumbo000?feature=mhee
    • Email
Re: Age vs Vertical
« Reply #3905 on: March 10, 2020, 09:44:42 am »
+1
9 March 2020

STATIONARY BIKE : 25KM @ 49:03

Was planned to lift but didn't feel like it, but had only o-lift shoes with me so couldn't treadmill.
Turns out stationary bike is perfect for a low-effort session. Just horribly boring.

The worst part about exercise bikes are the seats! Thin, hard and uncomfortable in every gym I've been to. If the seats were more comfortable the exercise bike wouldn't be as bad.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3779
    • View Profile
Re: Age vs Vertical
« Reply #3906 on: March 11, 2020, 08:52:26 am »
0
^^^
True. But those specific ones that i use have a thick mushy padded seat, back and butt feel both ultra comfy. Still very boring tho. But comfy.



10 March 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #10 ( Week #6 )

SUPERSET 1 - SQUAT ++ OHP:
8@50kg ( +5 kg )++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
8@50kg ++ 8@35kg
8@50kg ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW
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

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: Age vs Vertical
« Reply #3907 on: March 11, 2020, 11:01:01 am »
+1
i remember lyle mcdonald years ago saying that the only thing more boring than a stationary bike is a stationary hand bike.
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

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: Age vs Vertical
« Reply #3908 on: March 11, 2020, 11:26:02 am »
+2
I saw a guy in the gym today beasting on the bike, he was doing intervals i think. If you can ramp the difficulty up and then do tabata protocol (i think 6x20s on, with 20s rest?) it can be a great conditioning tool. Doing steady state with bike though, i find im better at challenging my legs than my heart and lungs .. hr sticks around 135bpm which is a bit too leisurely but still hard work for my legs..
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3779
    • View Profile
Re: Age vs Vertical
« Reply #3909 on: March 13, 2020, 10:48:52 am »
+1
^^^
True and true.



Registered for a 10K mid April. Level up.

Lol not! Postponed for mid June due to corona virus.



11 March 2020

RUN 6K @ 46:48

Went very slow. It finally worked: Average HR was 132 and watch said workout main benefit was "base". First time i have been able to achieve that in real running, could only do it on treadmill so far.
Stopping gym for a while, it is sanitized daily but still no reason to risk. Weather improves, nice chance to bring up the running game.
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

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3779
    • View Profile
Re: Age vs Vertical
« Reply #3910 on: March 16, 2020, 11:17:19 am »
0
14 March

RUN 9.2 KM @ 59:15

Had problems pacing. Couldn't find a sweet spot, like a 'set' pace at low 6 , somehow i could only go either high 5s or low 7s. Weird.

Also, it looks like this right knee pain that i mentioned 1,5 month ago is run-related and permanent. Whenever i run over 6 km it comes back. it is a 'sharp' kind of pain, like piercing it with a thick needle. It hurts about 1 day to 2 days after running, gradually diminishing as time passes and then it totally disappears. Also, when in the pain status, it hurts upon contact too, just like when you hurt touching an inflammation or bruised area.
On the bright side, i can live with that pain and i can run full effort with it too. Growing old an still going hard makes you get used to pain, everything hurts more and longer than expected, but you adapt to that and you don't even bother. You just gotta recognize the serious cases and go to the doctor. Oh well, lets see how this goes...
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

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: Age vs Vertical
« Reply #3911 on: March 16, 2020, 05:43:45 pm »
0
I saw a guy in the gym today beasting on the bike, he was doing intervals i think. If you can ramp the difficulty up and then do tabata protocol (i think 6x20s on, with 20s rest?) it can be a great conditioning tool. Doing steady state with bike though, i find im better at challenging my legs than my heart and lungs .. hr sticks around 135bpm which is a bit too leisurely but still hard work for my legs..

tabata is 8x20s on/10s rest. and the "on" is all-out, like you're riding away from a lion that's catching up to you.
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

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3779
    • View Profile
Re: Age vs Vertical
« Reply #3912 on: March 24, 2020, 05:35:01 am »
+2
19 March 2020

RUN 6.1K @ 37:48

Was 5K fast ( 29:00 ) and then 1.1K super slow



20 March 2020

RUN 7K @ 53:58

Went slow (7:49 average km pace ) , was supposed to be easy but average HR was 147 and watch said it was a VO2 max workout. Fail.



21 March 2020

RUN 5K @ 43:17

Watch said i was badly unrecovered and generally beat, so went ultra boring slow (8:30) to get a recovery workout.
Average heat rate was still 141 and watch said it was a pace workout. lol mega fail.



Aaaaaand , as of yesterday we are locked down. Solo running is still allowed though (but you need ID and a statement of where you live and why you are out ).

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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: Age vs Vertical
« Reply #3913 on: March 27, 2020, 10:28:55 pm »
+1
19 March 2020
Aaaaaand , as of yesterday we are locked down. Solo running is still allowed though (but you need ID and a statement of where you live and why you are out ).

damn..

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3779
    • View Profile
Re: Age vs Vertical
« Reply #3914 on: March 31, 2020, 03:15:17 am »
+2
19 March 2020
Aaaaaand , as of yesterday we are locked down. Solo running is still allowed though (but you need ID and a statement of where you live and why you are out ).

damn..

It is fine, lockdown is the only way. Our government has shown immediate reflexes. Which is socking here, normally we are the worse. Maybe we were just lucky because the worst case in the world happened in Italy, right next to us, with a time delay of 2-3 weeks. So we saw a live demonstration of what is coming and locked down everything while still having very low numbers. It looks under control for now, authorities say we will stay locked down for another 4 weeks ( already 2-3 in ) and then re-evaluate.



26 March 2020

RUN 6K @ 48:19

Goal was an ultra-slow get-back-at it , achieved, watch agreed , said it was a base-focused slow pace workout.



29 March 2020

HIIT SESSION:

-1K @ 4:56
-500m @ 2:34
-400m @ 1:53
-5x200m ( slowest 51'' / fastest 45.9'' )
Slow jog 1K @ 8:30

Rest between sprints was slow walk ~200m ( so rest time about 2:30 ).

Watch said it was a pace workout. lol NOT , it was exhausting.



30 March 2020

RUN 4.65K @ 35:25

Watch said i was 100% recovered so i went for a fast 5K.
lol NOT , after 2K at a pace around 6:00 ( which felt hard as race pace , so high 4s/low5s ) i gassed out. Walked a bit , dropped HR down, slow jogged about 2K. HR was close to 150 and was getting tired even when going very slow. Makes sense after yesterday's brutal HIIT. Said fuck you garmin, im beat, called it a day and walked back home.



GARMIN guys : I have serious indications that my Garmin's GPS is not that accurate. Google maps and my samsung phone GPS agree on the mileage of the courses i do, garmin says it is less. That also kinda agrees with the paces i see sometimes and how they feel: I know im going faster, but watch thinks i covered less distance so it says i was slower.
Does anyone have similar experience? Have you tested your watches in terms of course distance accuracy?
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?