Author Topic: Age vs Vertical  (Read 334829 times)

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vag

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Re: Age vs Vertical
« Reply #3990 on: October 08, 2020, 08:07:09 am »
+2
7 October

Long slow run 8.5K @ 1:05:01

7:38 average pace ( 1 minute slower than "easy"), really easy and slow feeling, didn't even sweat much. Nice combo, 'long slow' run successful.
Also weather was 25'C / 70%RH,  not exactly ideal conditions, last 2K i got some light rain too.
woot

vag

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Re: Age vs Vertical
« Reply #3991 on: October 12, 2020, 06:44:50 am »
+4
10 October

1K warmup
Sprint 8x400m@100% , 3 mins slow walk recovery
2K cool down

Total 8K @ 1:00:20

Nice intense session, loved it. Got around 1:45 at most sprints (4:10 pace ) that were mixed incline. Close to 2:00 at the pure uphill.
I had 2 sprints that were all downhill, i went all out at them and got both times 1:20 ( 3:00 pace ) ,  :personal-record: , previous downhill 400m PR was 1:25 ( 3:29 pace ).

Gotta add volume now. Im kinda steady at 3xweek ~25K lately, which is good, but to really improve i gotta add a 4th session (easy run) which will bring me to around 30-35K/week.
woot

vag

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Re: Age vs Vertical
« Reply #3992 on: October 13, 2020, 04:59:08 am »
+1
12 October

Easy run 8K @ 50:01 ( 6:13 pace ).

Easiest/fastest/longest easy run of this season. Noice!
woot

vag

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Re: Age vs Vertical
« Reply #3993 on: October 15, 2020, 08:48:41 am »
+3
14 October

Long slow run 11.5K @ 1:27:35 ( 7:36 pace ).

Lifetime distance  :personal-record: and duration  :personal-record:

:headbang: :ibrunning:
woot

Coges

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Re: Age vs Vertical
« Reply #3994 on: October 15, 2020, 10:44:51 pm »
+2
14 October

Long slow run 11.5K @ 1:27:35 ( 7:36 pace ).

Lifetime distance  :personal-record: and duration  :personal-record:

:headbang: :ibrunning:

Nice work mate.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: Age vs Vertical
« Reply #3995 on: October 16, 2020, 12:31:26 am »
+1
14 October

Long slow run 11.5K @ 1:27:35 ( 7:36 pace ).

Lifetime distance  :personal-record: and duration  :personal-record:

:headbang: :ibrunning:

solid! those 1 to 2 hr runs are so beneficial.:headbang: :ibrunning:

vag

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Re: Age vs Vertical
« Reply #3996 on: October 20, 2020, 07:19:05 am »
+2
Thanks guys!
Sadly that was followed by 4 days off  :uhhhfacepalm:

19 October

2K slow warmup
3K tempo : 5:10 5:30 5:20
2K slow cool down

Total 7K @ 48:59

-Decided to try and do all my 'fast' workouts on flat course to have a clear measurement of progress/level.
A little disappointed by this tempo. I was recovered, course was flat, weather was good ( 22'C / 50%RH ). I wanted the tempo to land at around 5:00.
I had it in me, those 3K were buffered, but then it wouldn't be tempo but 3K time trial.
On the other hand last time i did 3K tempo i did 5:30-5:45-5:00 , with the 5:00 being mostly downhill and all out. So progress is here. Just wanted more.
woot