Author Topic: Age vs VO2max  (Read 960950 times)

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Mikey

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Re: Age vs Vertical
« Reply #4005 on: November 04, 2020, 03:49:10 am »
+1
Enjoy the lockdown. We're just coming out of 12 weeks of pretty harsh lockdown here. We got to zero new cases per day but the toll on businesses and people's mental health has been huge. Still being drip fed our basic rights too.

What's the Victorian's public opinion of Daniel Andrews?

It's really odd here right now. Some people love him, most people I know are in the middle. Some hate him. Me? I think he's trash, lives in an ivory tower and has no idea what the average person goes through to earn a living and provide for their family. He has an arts degree and has only every worked in the parliamentary system. He also got power hungry and refused to listen to any advice during the lockdown that didn't come from within his own party. I didn't have a huge problem with the lockdown that we've been through as it had minimal effect on me personally but I imagine you'd get a very different answer from someone who lost their job or their business. The way the case numbers were going wasn't great but what is the greater sacrifice? He did fuck up with the hotel quarantine debacle though and has been lying to us ever since. So on that basis I wish him a very slow death as there are 800+ people dead and he refuses to take any kind of responsibility. I am very concerned about our economic recovery now and the knock on effect on people's mental health for years to come. I see the suicide rates sky rocketing in the next couple of years as the financial support is turned off.

100%

I'm no fan of Dan Andrews either.
"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

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Re: Age vs Vertical
« Reply #4006 on: November 04, 2020, 12:48:30 pm »
0
3 November

C1a : PUSHUPS x 15
C1b : BACK WIDOWS x 15
C1 info : 8 rounds

That was intense!
Wanted to include a set of 20 ATG BW squats in the circuit too but legs were fried all over from the 400m sprints.
« Last Edit: November 05, 2020, 11:58:55 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?

vag

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Re: Age vs Vertical
« Reply #4007 on: November 05, 2020, 08:09:15 am »
+3
4 November

Long slow run 12.5K @ 1:28:54
Lifetime distance & duration  :personal-record: :ibrunning: :personal-record: :ibrunning:

This felt the same easy with recent long slow runs, maybe even easier, but somehow i was 30 seconds per km faster ( 7:06 vs 7:36 ).
Awesome!!!
« Last Edit: November 05, 2020, 11:59:18 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?

vag

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Re: Age vs Vertical
« Reply #4008 on: November 06, 2020, 04:24:22 am »
+1
5 November

C1a : SHOULDER WALL PUSHUPS x 12
C1b : TOWEL BICEP CURLS x 12
C1c : CHAIR TRICEP DIPS x 12
C1 info : 7 rounds

Not bad at al.
'Wall pushups' were more like 'standing horizontal pike pushups'.  I will try classic pike next 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 #4009 on: November 09, 2020, 03:38:53 am »
+2
7 November

Tempo run

2K warmup
3K @ 5:16 / 5:10 / 5:15
1.5K cooldown

Good progress, last time i did 5:10/5:30/5:20 on flat course, today was mixed uphill/downhill.
So this place i was going lately to do my 'flat' speed workouts was something like a... public running & walking spot, lovely spot in a yachts marina, round 500m very wide asphalt road, like a track, grass in between for kids and pets to play, no cars allowed of course. Yup, it has been closed because too many people went there. Thank you covid :uhhhfacepalm:
So i am back to guesstimating progress because my default running course is only uphill or downhill, so short distance times rely totally on the segment they were done, while all times don't correspond to flat course times, even when the total elevation/descent breaks even. FML.
« Last Edit: November 09, 2020, 04:07:29 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?

vag

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Re: Age vs Vertical
« Reply #4010 on: November 10, 2020, 04:32:37 am »
+1
9 November

Easy run 9K @ 56:04

Good easy run, steady easy pace the whole time, 6:10 for 8K , 6:40 for cool down at last km.
Love how easy 6:10 felt, i could definitely go on for 3-4 k more at that pace.
Bringing easy run to sub-60' 10K would be awesome, should happen in about a month or so.
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 #4011 on: November 11, 2020, 05:04:18 am »
+1
10 November

C1a : ATG PAUSED SQUAT x 15
C1b : PUSHUPS x 15
C1c : BACK WIDOWS x 15
C1 info : 8 rounds

Adding the squats made each superset last about 3 minutes and the whole workout last around 45 minutes, HR got pretty high, workout just got some cardio aspect too.
Need to add resistance. Should have ordered some heavy KB and/or power-bag. I don't see me going to the gym any month soon.
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 #4012 on: November 12, 2020, 04:26:19 am »
+1
11 November

Long slow run 14K @ 1:37:00
Lifetime distance & duration :personal-record: :ibrunning: :personal-record: :ibrunning:
Also first time ever the 'long slow' pace drops under 7:00 (6:56).
Was a damn easy run too. Steady pace the whole time, never felt like walking, not much sweating, not feeling beat up or even hard breathing at the end.
Spectacular!!!
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 #4013 on: November 13, 2020, 05:08:03 am »
+2
12 November

C1a : SHOULDER WALL PUSHUPS x 15 (+3 reps )
C1b : TOWEL BICEP CURLS x 15 (+3 reps )
C1c : CHAIR TRICEP DIPS x 15 (+3 reps )
C1 info : 9 rounds (+2 rounds )

lol 45 minutes of arms circuit, they got fried, barely got all reps at last round.
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 #4014 on: November 15, 2020, 01:02:08 pm »
+1
14 November

"VO2 max" workout

2K warmup
4x800m / 2-3 minutes slow walking recovery
2K cool down

Total 8K @ 55:32

Fastest sprint was 3:32 ( 4:25 pace ) , mostly downhill.
Slowest sprint was 3:56 ( 4:55 pace ) , mostly uphill.
The other 2 were about even at uphill/downhill and got 3:40 / 3:45.
Pretty nice.
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 #4015 on: November 17, 2020, 03:54:02 am »
+3
16 November

Easy run 9K @ 53:34 (5:56 pace )

Woot, there goes the 6:00 milestone for easy runs.  :headbang:

Bringing easy run to sub-60' 10K would be awesome, should happen in about a month or so.

Could have done it today, but fatigue started catching up around 8K so the last 2K would have not been easy anymore. They wouldn't have been all out either but they would have some kind of struggle, so I chose to keep going easy and stay true to my workout.



It's been a week that i have knee issues. My right inner knee hurts. It's not a new thing, here are 2 posts from last year that i had the same pain:

Had my right knee bugging after Saturday's run. Scary AF. Pain was minimal, but there, all the time, even at walking. I haven't had the slightest knee issue ever, not even once, so i have this mentality that is my knee acts up, it is.... athletic career ending event lol.
Didn't train at all Monday. Bugging disappeared, except from a sudden small reappear at night. All clear all day Tuesday so at night i squatted. No bugging before, while and after. Gonna do an LISS treadmill today and skip bball tomorrow. If all go well ill run again at weekend.

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...

Those posts explain the conditions exactly, it is a deja vu 8-10 months later.
There is no swelling, inflammation, nothing, just a sharp piercing pain. It is weird. Does it sound familiar to anyone? Could it be stretching/tightness related? Run-related?
I sure hope it is not cartilage, that would be devastating. On the bright side, if it was cartilage, bad meniscus etc, it would't have completely disappeared and then just randomly hola me, right? I mean, i've been running 20-30K a week consistently the last 2 months, with long runs and hard runs every week. And there was no gradual bugging. Just out of the blue, bam, last Wednesday after the long run it started.
I will try to do some stretching, maybe even cancel tomorrows long run, switch it to walk or just rest.
« Last Edit: November 17, 2020, 06:30:33 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?

vag

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Re: Age vs Vertical
« Reply #4016 on: November 18, 2020, 07:15:28 am »
+2
Pain is diminishing again, mostly painless yesterday, totally painless today, less than 48 hours after last run.
Did about 30 minutes of leg muscles stretching yesterday. Damn, was insanely tight. So tight that i felt pain, not stretch. Makes sense though, i searched back and the last time i did stretching was almost 3 years ago. No kidding, not even 10 seconds of static stretching since early 2018  :P :o
Will skip running again today and stretch some more.
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 #4017 on: November 19, 2020, 05:22:56 am »
+3
18 November

My 25 kg power-bag arrived. Not as easy to use as a barbell as i imagined, but still very handy for a home workout.


ATG PAUSED SQUAT:
15@BW
4x15 @ 25kg

SS1a : PUSHUPS x 15
SS1b : BENT OVER ROWS x 15 @25kg
SS1 info : 6 rounds

Toasted!!! First actual resistance training since March 11 when the gym closed due to covid.
« Last Edit: November 24, 2020, 06:57:17 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?

LBSS

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Re: Age vs Vertical
« Reply #4018 on: November 19, 2020, 10:16:50 am »
+2
it has advantages over a barbell, too. you can throw it around, pick it up and put it down on stuff without worrying about damaging anything, clean and press it without worrying about your form (or wrists) as much, etc. etc. etc.
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 #4019 on: November 20, 2020, 06:35:58 am »
+1
^Yes, that was the decisive factor against e.g. a kettlebell. This one is harmless to move around, small but also very versatile, many different ways to grab/push/pull it.



19 November

C1a : OVERHEAD PRESS : 10 @ 25kg
C1b : BICEP CURLS : 10 @ 25g
C1c : CHAIR TRICEP DIPS x 12
C1 info : 7 rounds

Wow, the powerbag mechanics are so much different than the barbell. This one is much harder.
10 reps of OHP were very hard but i got them all. Curls were impossible, 6-7 were ok, then i was cheating form and ROM to get to 10 reps.
I reckon im ultra rusty, but still 25kg bb would be much easier.
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?