Author Topic: Age vs VO2max  (Read 960808 times)

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vag

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Re: Age vs Vertical
« Reply #4140 on: May 07, 2021, 03:28:37 am »
+1
6 May

Easy run 14K @ 1:23:47

Not that easy, hit the wall hard around 11K. However i kept going while average pace was still under 6:00. Then did another 2K slow jog for a total of 16K @ 1:42:24.
Watch says it was the most demanding run ever, it felt like that too, not during it, just feeling a total wreck after. Weird. Weather was fine, i was feeling fine, recovered, well fed etc.
Last week i did 13K @ 5:43 and wasn't nearly as demanding, as yesterday's 5:59.
That was the 3rd consecutive 'failed run'. Hm, it is becoming a pattern. I'm watching it.
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 #4141 on: May 09, 2021, 07:57:29 am »
0
8 May

VO2-max run

4K warmup
5x800m / 4 minutes walking rest
1.5K cool down

Target pace for the 800s was 4:24
I got 4:25 / 4:23 / 4:21 / 4:21 / 4:25
Awesome pacing, remarkable stability, not even close to max.
Back to productive workouts, few, saved the week last minute!  :P :ibrunning: :headbang:
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 #4142 on: May 11, 2021, 03:09:25 am »
+1
10 May

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 10 rounds

Finisher:
PUSHUPS : 25 @ BW
BENT OVER ROWS : 30 @ 25kg

Nice 'get back at it' session, all strength still here.
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 #4143 on: May 12, 2021, 07:36:03 am »
+1
11 May

Easy run 11 K @ 1:03:57 ( 5:48 pace )
Walk 3K @ ~27m

Started implementing new approach : more really easy work , duration over mileage. I tend to hit the wall around 11K at those easy runs , they stop feeling easy and pace climbs over 6:00. It happened again yesterday, started feeling stiff and went from 5:45 average to 6:05 last km.
So instead of grinding 3-4 more kms @ 6:00 pace , i walked 3 @ 9:00 pace (almost half an hour worth ). Already see the difference today, so much less sore.

In other news, my shoes are done, i notice i am feeling them much less cushnioning or bouncy lately, checked stats, i've done over 900K in them since August lol.
They were the pegasus turbo 2 , featuring the zoomX foam you find in the vaporflys. Really loved that shoe, much cushion but also very fast/responsive/bouncy when pushed and lightweight.
Here are the candidates for next pair:

https://weartesters.com/saucony-endorphin-speed-performance-review/ , best all-around 'normal' shoe ever?
https://weartesters.com/saucony-endorphin-pro-performance-review/ , the above shoe , 50$ more, better upper materials and a carbon plate
https://weartesters.com/nike-zoomx-invincible-run-performance-review/  , a shitton of zoomX for long runs
https://weartesters.com/nike-air-zoom-tempo-next-performance-review/ , those are actualy the vaporflys but the plate is composite instead of carbon, a little less springy but also easier to bend
https://weartesters.com/nike-zoom-fly-3-performance-review/ , a carbon plate shoe that is a bit more suited for every day and sells at normal price

I am not inducing the other high-end carbon plate ones on purpose, they are purely race/speed shoes, only the ones i listed are suited for all around use.
Not sure what to pick. Endorphin pro, tempo next and fly 3 are all sooo intriguing to try. I guess it will depend on the best offer i can find now that i need them, retail price is very high for all but you get huge discounts if you search it a bit.
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 #4144 on: May 14, 2021, 06:47:54 am »
0
13 May

Low aerobic zone run , 13K @ 1:46:01

Numbers are going down but performance metrics are going up. Watch says it too and states it is because of the heat , my acclimatization is still very low (8%). I'm fine with it.

In other news:
- I don't see me buying the carbon plate shoes. The more i read about them the more clear it is they are built for races and speed days and suffer in slow runs. The majority of work I put in is easy. Also i have fresh fast shoes, my Adidas boost takumi sens. I think i will buy the Invincible run. It is heavy AF but reviews go nuts about it the infinite ZoomX used there. It is ultra cushioned shoe but with bouncy responsiveness. Same foam is used in my Pegasus Turbo2 and the vaporflys and it is indeed an awesome material. I will also be using my race shoes for the speed days. That will prolong the durability of the 'slow' shoe and when eventually the 'fast' shoe is done i am getting a carbon plated replacement.
-Got my first shot, Moderna. Had an intense reaction at the shoulder i got it, as if i took a very hard punch at it. Climaxed at around 12h after the shot, hurting (a lot) whenever i moved my hand. Then is started diminishing at around 24 hours after the shot. Gone now (48 hours ).
-Lockdown in Greece is over. Still a few restrictions(such as curfew at 00:30am , but 3 weeks ago curfew was at 21:00 ) obligatory masks everywhere etc. Tourism opens today, bars and restaurants are open, all schools open, theaters , summer cinemas and gyms coming up next few weeks. Vaccinations advance fast, looks like we will have 50% of the population immune by the end of June which is great.
« Last Edit: May 14, 2021, 06:49:31 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 #4145 on: May 17, 2021, 03:45:22 am »
0
15 May

'Speed form' run

4K warm up
Sprint 8x400m / about 3.5 minutes walking rest
1K cool down

Goal pace for the 400s was 4:05
Got mostly 4:10 - 4:15 and even a hideous 4:45 at an uphill sprint. This is a big step back from last time.
However watch insists it is the heat acclimatization hurting the numbers and fitness is improving.I like this version of reality lol.



In shoes news , i really wanted to get the invincible run but i found this one at half the price (90 vs 180 ) so couldn't resist the offer and got them:
https://www.runningshoesguru.com/2021/01/nike-react-infinity-run-2-review/
https://www.runningxpert.com/en/inspiration/test-nike-react-infinity-run-flyknit-2

« Last Edit: May 17, 2021, 06:48:03 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 #4146 on: May 19, 2021, 04:29:19 am »
0
18 May

Run 10K @ 52:55 ,  :personal-record:  :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:, previous was 54:55
Walk 3K @ half an hour or so.

This started as an easy run but i was too fast, pacing around 5:30. Kept it easy though. Then came the 6th km which is mostly uphill and i usually do it at a bit over 6:00. Got 5:36, realized it was a too good day to waste, went all out at the last 4 kms and destroyed my PR by 2 whole minutes.
No idea where this came from. Felt like the dunking days, when some days you went to the park expecting normal jumping and u were flying. Ah, missed that feeling, really enjoyed this!

« Last Edit: May 19, 2021, 05:21:03 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 #4147 on: May 21, 2021, 05:23:09 am »
+2
19 May

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 10 rounds

Finisher:
PUSHUPS : 30 @ BW ( +5 reps )
BENT OVER ROWS : 30 @ 25kg

Strong, form/ROM was better than last week.



20 May

Low aerobic zone run

14K @ 1:46:05 , 7:34 pace / 135bpm

Fastest AND longest low aerobic run ever!   :personal-record: :ibrunning: :personal-record: :ibrunning:
Previous fastest was 11.5K @ 7:39
Previous longest was 13.5K @ 8:01

Having an insanely good week, like rebounding from the 'bad' last 2 weeks. Delighted!
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 #4148 on: May 24, 2021, 04:02:17 am »
0
23 May 2020

Tempo run

3.5K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
1.5K slow jog cool down

Target pace for the 1500s was 4:53
I got 4:45 / 4:52 / 4:50

Great, all negative splits, all including some good uphill distance ( like 500-750-300m).
« Last Edit: May 25, 2021, 03:56:56 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 #4149 on: May 25, 2021, 03:55:31 am »
0
24 May

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 10 rounds

Finisher:
SS2a : PUSHUPS : 25 @ BW ( -5 reps )
SS2b : BENT OVER ROWS : 25 @ BW ( -5 reps )
SS2 info : 2 rounds ( + 1 round )

New concept, multi-set finisher, instead of 1 round to failure, do more to a few reps before failure. I like.
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 #4150 on: May 27, 2021, 06:44:55 am »
0
26 May

Easy run 11 K @ 1:03:29 ( 5:46 pace )
Walk/slow jog 3K @ ~30m

  • Keeping the new approach, drop-off appears, i stop and continue with walk/slow jog
  • Tried to not pick up the pace and to 'fast-easy', stay easy-easy at target pace (5:52) and run more. Failed, was faster than target AND last easy run and i hit the wall at 11K again.
  • Summer is here, 25'C/70% humidity, sweating like crazy. Bye bye performance, surprised i got such good numbers.
  • First run in my Nike Infinity Run 2. Shoe is soooo comfortable and cushioned. Not as heavy as you would expect from a max cushion shoe, not so slow either, but for sure not fast too. Felt even better at slow jog, this one is built for easy/slow insane mileage, bulls eye!
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 #4151 on: May 31, 2021, 03:08:49 am »
0
28 May

Low aerobic zone run

13K @ 1:40:45 , 7:45 pace / 134bpm

A little slower than last time. Started out flying but deteriorated. Still great. Ultra slow run in new shoes i amazing



30 May

VO2-max run

3.5K warmup
Sprint 5x800m / 4 minutes walking rest
1K cool down

Target pace for the 800s was 4:24
I got 4:30 / 4:40 / 4:40 / 4:23 / 4:25

A little slower than last time. Still good. I was struggling in the first ones but opened up nice later (weird!).
Last one was actually the fastest, it would be below 4:20 but my laces untied at 150m (3:49 pace at that point ) , i stopped, tied them and restarted without rest.
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 #4152 on: June 01, 2021, 03:56:37 am »
0
31 May

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 10 rounds

Finisher:
SS2a : PUSHUPS : 25 @ BW
SS2b : BENT OVER ROWS : 25 @ 25kg
SS2 info : 2 rounds

Same sets/reps with last week but breaks between sets reduced from 2:15-2:30 to 1:45. The difference was huge!
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 #4153 on: June 02, 2021, 04:17:43 am »
+1
1 June

Easy run 10K @ 57:11 ( 5:43 pace )
Walk/slow jog 2.5K @ ~25m

Watch upped my VO2max to 45 ,  :personal-record:  :headbang:  :ibrunning:

It also updated my predicted race times, see attached pc, 10K below 50' and half marathon below 2h , 2 big milestones broken  :personal-record: :personal-record:

Races still not allowed here. Damn i wish i had one i could go, need to put my new fitness to a true max out test, that can only be a 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 #4154 on: June 04, 2021, 04:18:29 am »
0
3 June

Low aerobic zone run 11.5K @ 1:31:29 ( 7:57 pace )

Shorter dist than last time, plus much slower to stay in low HR. However watch insists i am improving. It has to be the heat normalization. Ill take it
« Last Edit: June 18, 2021, 10:03:29 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?