Author Topic: Age vs VO2max (Read 969764 times)

vag · « **Reply #4155 on:** June 07, 2021, 04:49:46 am »

5 June

'Speed form' run

4K warm up
Sprint 8x400m / about 3.5 minutes walking rest
2K cool down

Goal pace for the 400s was 4:05
Got 2 times 4:00 , 4 times 3:50 and 2 times 3:40.
Damn fast and didn't even feel that good! Best 400s sprints session ever, easy!!!

vag · « **Reply #4156 on:** June 14, 2021, 04:41:46 am »

8 June 2021

PUSHUPS : 8 x 12 @ BW
BENT ROWS : 8 x 12 @ 25 kg.

Experimented with 45 second breaks. It is extremely time efficient but the longer breaks with more sets and reps work better.

12 June

Tempo run

3.5K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
1K slow jog cool down

Target pace for the 1500s was 4:53
I got 4:43 / 5:03 / 4:55

This was done midday under the burning sun, stupid move. To be fair it was cloudy and cool, so i went out because it fit my schedule, then at the end of warmup clouds disappeared but it was too late to bail out. Last sprint was 1000m instead of 1500, started feeling dizzy. I'm surprised i even got this far and/or fast with this workout.

A derail week due to lots of work, summer storms, and my 2nd vaccine shot that left my left arm crippled for 48 hours. Can't complain , each of those three events would be able to destroy a training week on its own, at least now they all synced so i'm good to go now.

vag · « **Reply #4157 on:** June 15, 2021, 06:27:27 am »

14 June

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 8 rounds

SS2a : BICEP CURLS : 12 @ 25kg
SS2b : CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 6 rounds

LYING LEG RAISES: 4x20

First time arms after 1.5 month, first time abs after 1.5 year!

vag · « **Reply #4158 on:** June 16, 2021, 04:36:35 am »

15 June

Easy run , about 10K in a little over an hour.

Big fail. Was too hot, had eaten less than 3 hours before and on top of that my pacing sucked. Went out way too fast, did 6K @ 5:30 pace and gassed out.
Decided to adjust, did another 4K slow jog and called it a day.

vag · « **Reply #4159 on:** June 17, 2021, 04:33:42 am »

16 June

SS1a : OVERHEAD PRESS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 6 rounds

SS2a : DIAMOND PUSHUPS : 10 @ BW
SS2b : UPRIGHT ROW: 12 @ 25kg
SS2 info : 6 rounds

FRONT PLANK : 1x60''
SIDE PLANK L : 1x45''
SIDE PLANK R : 1x45''

Nice!

vag · « **Reply #4160 on:** June 18, 2021, 10:03:00 am »

17 June

Low aerobic zone run 10.5K @ 1:21:12 ( 7:44 pace )

Nice to get a good run despite the bad conditions ( 27'C / 70% RH ).

vag · « **Reply #4161 on:** June 22, 2021, 03:47:13 am »

19 June

4K slow warmup
Sprint 0*800m
2K slow cool-down

Had a headache, thought i could run it off but didn't work, sprints were impossible.

21 June

Open sea recreational swim, watch said it was about 1K worth in about 45 minutes.

Small derail again, caused by weather randonmly alternating between extreme heat and storms and also a few social stuff. Back on track today hopefully. Gotta push it.

vag · « **Reply #4162 on:** June 23, 2021, 04:19:43 am »

22 June

VO2-max run

4K warmup
Sprint 4x800m / 4 minutes walking rest
2K cool down

Target pace for the 800s was 4:24
I got 4:28 / 4:35 / 4:34 / 4:47

Was supposed to do 5 sprints but stopped at 4 because of drop-off and feeling. Summer is here for good, even at 11pm it is still awfully hot and humid.
Surprised i even got those 4 so fast.
The only viable solution is early morning runs but im not the morning type, it ain't happening. Ill just grind through whatever conditions i meet late night.

Here's this week weather forecast for where i live, doesn't look like there is room for any quality run lol:
https://weather.com/en-MT/weather/tenday/l/539064b1e46fa68891f45c33cb925483e9ddcf9929f60749f1e3776a777e5a80

seifullaah73 · « **Reply #4163 on:** June 24, 2021, 04:39:25 am »

Quote from: vag on June 23, 2021, 04:19:43 am

22 June

VO2-max run

4K warmup
Sprint 4x800m / 4 minutes walking rest
2K cool down

Target pace for the 800s was 4:24
I got 4:28 / 4:35 / 4:34 / 4:47

Was supposed to do 5 sprints but stopped at 4 because of drop-off and feeling. Summer is here for good, even at 11pm it is still awfully hot and humid.
Surprised i even got those 4 so fast.
The only viable solution is early morning runs but im not the morning type, it ain't happening. Ill just grind through whatever conditions i meet late night.

Here's this week weather forecast for where i live, doesn't look like there is room for any quality run lol:
https://weather.com/en-MT/weather/tenday/l/539064b1e46fa68891f45c33cb925483e9ddcf9929f60749f1e3776a777e5a80

Yikes. Seeing those numbers reminds me of the 40 degree temperatures I spent in India at summer hot at day, night and morning.

I guess changing to a morning routine would be good but it's a a matter how important it is to you to go out of your comfort zone unless there are factors that make mornings difficult.

Be careful out there mate.

vag · « **Reply #4164 on:** June 25, 2021, 05:01:24 am »

^^^
Well said. It is just convenience/comfort zone, no real problem. But still not happening lol

24 June

Easy run 5K @ 28:23 ( 5:40 pace )
Low aerobic zone run 4K @ 38:27 ( 9:30 pace )

Went out at 11pm, conditions were something like 32'C/90F and 70% RH. Plain horrific.
Was keeping 5:40 pace with surprising ease, but after 4K , although i didn't feel tired, HR was steady at 180+bpm. Stopped running, did another 4K in low-aerobic-zone jog fashion.

LBSS · « **Reply #4165 on:** June 25, 2021, 08:55:16 am »

T+DI of 160 is gnarly. if you stay consistent though think of how easy everything will feel when the summer's over.

vag · « **Reply #4166 on:** June 26, 2021, 07:25:10 am »

Yes, that is a thought i like to do. It is around October when heat settles down for good (and im also 1.5 month back from summer holidays by then) when my performance always peaks breaking plateaus, it has happened 3 years in a row now. If I manage to be at current levels as a starting point, i'm salivating to where i can reach. Lets see.

25 June

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 8 rounds

SS2a : BICEP CURLS : 12 @ 25kg
SS2b : CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 6 rounds

LYING LEG RAISES: 4x20

Same sets/reps with last week, just grinding through them. Humidity heat and bad air quality (African dust these days) affects even home workouts.

vag · « **Reply #4167 on:** June 28, 2021, 08:34:41 am »

Reporting a morning weight of 78.5kg (173 lbs) and a bodyfat reading of 12.5% on that BI scale, both the lowest of the last 20 years or so.
Happy about the bodyfat and how it looks shirtless. Not happy about looking too small/thin in clothes.

vag · « **Reply #4168 on:** June 29, 2021, 05:18:52 am »

28 June

Easy run 6K @ 35:36 ( 5:56 pace )
Low aerobic zone run 3K @ 29:49 ( 9:56 pace )

I got deceived! Went out at 11pm again. Temperature was supposed to be 2-3 Celsium degrees lower, but more important, north winds were expected to keep RH under 50%.
BS! No winds at all, again around 32'C/90F and > 70% RH. Total collapse after 5K. Traded one more km of running and one less km of walking. That's something.
Weight after session : 86.4kg , 2.2kg/5lbs less than my net morning weight of the same day!! Yup, that was a little sweaty ride lol.

vag · « **Reply #4169 on:** June 30, 2021, 12:28:44 pm »

29 June

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

LYING LEG RAISES: 4x20

Some better ROM/control.

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Author Topic: Age vs VO2max (Read 969764 times)

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