Author Topic: Age vs VO2max  (Read 961249 times)

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vag

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Re: Age vs VO2max
« Reply #4335 on: June 03, 2022, 11:59:20 am »
0
Thanks man. Yeah you're right, ankle ligaments healing is weird foggy and sneaky lol.
It is much much better already. Kept wearing compression ankle sleeve 24/7 except from the 30 minutes every night that i would ice it. I can jog now but not run, if a lot of load is applied under the wrong angle, it gives this sharp intense pain. Its vulnerable to re--injury which is the worse.
No rush at all.

2 June

SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 5 rounds

SS2a : OVERHEAD PRESS : 15 @ 25 kg
SS2b : BICEP CURLS : 12 @ 25 kg
SS2 info : 5 rounds
« Last Edit: June 05, 2022, 08:30:18 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 VO2max
« Reply #4336 on: June 05, 2022, 08:35:12 am »
0
4 June

AM:
SS1a : UPRIGHT ROWS: 12 @ BW
SS1b : BACK WIDOWS : 15 @ 25kg
SS1 info : 10 rounds

PM
Low aerobic HR zone run 8K @ 1:00:09 ( 7:31 pace )

Double training, lolwhat?
Sprained ankle is perfectly fine for low-effort stuff, didn't bug later either. But its still tender, i don't trust to push it yet. Its awfully hot anyway, no intention to push in that heat.
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 VO2max
« Reply #4337 on: June 09, 2022, 04:58:58 am »
0
7 June

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

SS2a : DECLINE PUSHUPS : 15 @ BW
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 6 rounds

I have trouble staying consistent. hectic work period, many sudden thunderstorms, increased going out due to summer and no covid. Oh well.
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 VO2max
« Reply #4338 on: June 12, 2022, 05:42:39 am »
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9 June

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1 info : 6 rounds

SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 6 rounds

-Strong



10 June

Easy run 10K @ 1:01:41 (6:10 pace)

Horribly rusty and stiff.
Was cautious about ankle too, it is not bugging at all but i had mental inhibition, watching my steps all the time.
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 VO2max
« Reply #4339 on: June 14, 2022, 04:51:58 am »
0
12 June

Low aerobic HR zone run 8K @ 1:00:56 ( 7:37 pace )

It is getting hotter and hotter and i am getting slower and slower, naturally.



13 June

30 minutes recreational swimming lol
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 VO2max
« Reply #4340 on: July 04, 2022, 05:27:18 am »
+1
Uh oh, mega-update coming:

15 June

SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 5 rounds

SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 5 rounds



18 June

Easy run 8K @ 46:44 ( 5:50 pace )
Cooldown jog 1K @ 9:37

It is getting too hot, performance and endurance are suffering.



20 June

Back to the company for a week so i could use the gym.

ATG SQUAT:
10@10 kg
8@20kg
8@30kg
8@40kg
4@50kg

HORIZONTAL BENCH PRESS MACHINE:
15@30kg
15@35kg
15@40kg
15@45kg
15@50kg

LAT PULL DOWN:
12@35kg
12@40kg
12@45kg
12@50kg
12@50kg

HANGING LEG RAISES: 3x15@BW
45' BACK EXTENSIONS: 3x15@BW



21 June

TREADMILL:
5K@30:47 6:09 pace
2K cooldown (~8:00 pace )



22 June

ROMANIAN DEADLIFT:
12@30kg
12@50kg
12@60kg
12@70kg
5@80kg

DB OVERHEAD PRESS:
12@10kg each hand
12@12kg each hand
12@15kg each hand
12@18kg each hand

Z-BAR BICEP CURLS:
12@20kg
12@22.5kg
12@25kg
12@27.5kg

ROPE TRICEP PULL DOWN:
4x12@25kg

SLANT BENCH LEG RAISE:
4x15@BW



22 June

C2 ROWER:
2K @ 10:45

STATIONARY BIKE:
15K @ 30 minutes



29 June

Run 5K @ 29:37 (5:55 pace)
Low aerobic zone jog 4K @ 32:06 (8:01 pace )



30 June

SS1a : PUSHUPS: 15 @ BW
SS1b : NEUTRAL GRIP BENT ROWS : 15 @ 25kg
SS1 info : 6 rounds

SS2a : DECLINE PUSHUPS : 15 @ BW
SS2b : OVERHAND GRIP BENT ROWS : 15 @ 25kg
SS2 info : 6 rounds



2 July

Fartlek 9K @ 1:01:43

Sprints varied from 250m to 1K, paces for them was 4:30 to 4:45 when fresh, 5:!5 to 5:25 towards the end when tired.
It is awfully hot now (30'C / 85'F at midnight!)



3 July

30 minutes easy swimming in the sea , ~1K worth according to the watch.



All caught up!  ;D
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 VO2max
« Reply #4341 on: July 06, 2022, 10:48:57 am »
+1
5 July

Run 6K @ 34:57 (5:49 pace)
Low aerobic zone jog 3K @ 28:24 (9:28 pace )

Light night breeze made this somewhat pleasant (feels like temp was still 34'C / 93'F at 11pm) , so i was instantly faster (5K split 5:47 vs last week's  5.55 )
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 VO2max
« Reply #4342 on: July 11, 2022, 07:24:32 am »
+1
9 July

Run 6K @ 35:13 (5:52 pace)
Low aerobic zone jog 3K @ 27:44 (9:11 pace )

I'm on preserve mode. Hope i can increase training frequency 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 VO2max
« Reply #4343 on: July 15, 2022, 08:45:15 am »
+1
14 July

Easy run 8K @ 49:20 ( 6:10 pace )
Low aerobic zone jog 2K @ 19:40 ( 9:50 pave )

Chose to go a bit slower for a bit longer in the main run. Makes more sense in that heat.

And then i noticed this! How insanely crazy is it that i chose to do the exact same change on the exact same day 1 year ago???  :o  :o  :o
14 July

Easy run 8K @ 50:09 ( 6:15 pace )
Low aerobic zone run 2.5K @ 23:34

Finally actively regulated my pace to the heat ( again 30'C/86F and 65%RH ). Worked good, i lately gave up at fifth or sixth km @ 5:50 , now i did 8K , 10% slower for 40-50% more distance, good trade-off.
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 VO2max
« Reply #4344 on: July 20, 2022, 05:49:38 am »
0
18 July

SS1a : PUSHUPS: 15 @ BW
SS1b : NEUTRAL GRIP BENT ROWS : 15 @ 25kg
SS1 info : 6 rounds

SS2a : DECLINE PUSHUPS : 15 @ BW
SS2b : OVERHAND GRIP BENT ROWS : 15 @ 25kg
SS2 info : 6 rounds



19 July

Fartlek 9K @ 1:01:43

Sprints it included:
500m @ 4:38 pace
500m @ 4:45 pace
1500m @ 5:15 pace
1000m @ 5:21 pace
500m @ 4:50 pace
250m @ 4:58 pace

Slow AF but it is what it is, i did enjoy the workout.

Also, another WTF jinx , i did a 9K fartlek 2-3 weeks ago, with different sprints and rest etc... and the total time was the same. To the second!!!
2 July

Fartlek 9K @ 1:01:43

I mean , WTF!!!!!  :o :o :o

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?

Coges

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Re: Age vs VO2max
« Reply #4345 on: July 20, 2022, 07:22:17 pm »
+1
Haha you're having a crazy week. Seems like there's a glitch in the matrix.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

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Re: Age vs VO2max
« Reply #4346 on: July 22, 2022, 08:17:37 am »
+1
Haha you're having a crazy week. Seems like there's a glitch in the matrix.

Right! Totally a matrix de ja vu , two times, nuts!!!!



20 July

SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1 info : 6 rounds

SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 6 rounds

No weird coincidences for this one  :P
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 VO2max
« Reply #4347 on: July 29, 2022, 10:15:25 am »
+2
23 July
Recreational swimming 1hr

24 July
Recreational swimming 1hr

26 July

Easy run 5K @ 29:34 ( 5:54 pace )
Low aerobic zone jog 3.65K @ 35:09 ( 9:38 pace )

Too hot, too humid, too de-trained to make anything worthy of this workout, besides doing it.

Off to long awaited summer holidays.
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 VO2max
« Reply #4348 on: August 23, 2022, 05:06:45 am »
+1
Aaaaand im back.
The usual happened, 3,5 weeks of doing absolutely nothing active, eating whatever crap came my way, drinking alcohol every single day (most days 2-3 drinks ) and smoking cigarillos daily too.
Fucking totally worth it lol. Now lets get back at it.

I need some help planning my new routine:

I have a half marathon race at 15 October. I also have access to the gym again which i intend to use almost every day. It has a C2 rower too.
I am thinking a 3 days weightlifting split, including 30 to 45 minutes stationary bike at the end and then my usual 3 running days split.
So ill be doing the same with before but with the extra mileage of stationary bike and the rower.
Here is a sample:
Monday : Lifting + stationary bike
Tuesday : 10K easy run.
Wednesday : Lifting + rower
Thursday : Long slow run
Friday : Lifting + stationary bike
Saturday : Intensity run ( weekly alternate 1500/800/400 sprints )

Do you guys likey?
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 VO2max
« Reply #4349 on: August 23, 2022, 02:01:35 pm »
0
how much do you care about the h/m? because if it's more than a date on the calendar then i'd say that's not enough running. maybe replace one of the cardio cross-training things with another easy run.

i'd also say, don't jump right back into 10k's. ease back into it.

and i'd also say, go get it.
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

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