Author Topic: Age vs VO2max  (Read 1185866 times)

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vag

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Re: Age vs VO2max
« Reply #4455 on: February 24, 2023, 04:51:22 am »
0
23 February

Got a very close covid contact so although negative, i decided to skip the gym for the rest of this week.

SS1a : KING DEADLIFT: 12 @ BW each leg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 10 rounds
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 #4456 on: February 28, 2023, 08:12:14 am »
+1
25 February

"VO2 MAX" RUN

3K warmup
Sprint 4x800m / 3 mins walking rest
2K cool down

Finally some sprints.
Goal pace for the 800swas something around 5:00. I got 4:50 to 4:55. Very nice!
Now gotta drop that to 4:20 in less that 2 months.  ;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 #4457 on: March 01, 2023, 04:59:11 am »
0
28 February

ATG SQUAT:
10@20kg
10@40kg
10@50kg
8@60kg  ( +3 reps )
5@70kg
3@80kg
1@85kg

BB OHP:
12@30kg
12@32,5kg ( +2.5 kg )
12@32,5kg
12@35kg
12@35kg

LAT PULL DOWN:
12@53kg
12@59kg ( +6 kg )
12@59kg
12@65kg ( +6 kg )
10@65kg ( +6 kg ) , ( +2.5 kg )


STATIONARY BIKE: 30 minutes / 16 km
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 #4458 on: March 03, 2023, 11:39:57 am »
+1
It has been raining all week, no runs, goddamit!

1 March

SS1a : KING DEADLIFT: 12 @ BW each leg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 10 rounds



2 March

TREADMILL : 15 minutes / 2.5K

STATIONARY BIKE : 30 minutes / 17K

I hate treadmill sooo much. I actually started to do 45 minutes, but 15 minutes in i just quit and did the rest on the bike. I just cant.
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 #4459 on: March 06, 2023, 05:43:56 am »
0
3 March

DEADLIFT:
10@30kg
10@50kg
8@70kg
5@90kg
3@100kg
1@110kg

BENCH PRESS:
12@40kg
12@45kg
10@50kg ( +2 reps)
10@50kg
10@50kg

SEATED ROWS:
12@53kg ( +6 kg)
12@53kg
12@59kg ( +6 kg)
12@59kg
12@65kg ( +6 kg)



5 March

"Speed form" RUN

3K warmup
Sprint 6x400m / 2 mins walking rest
2K cool down

Was targeting a pace around 4:30 for the 400s. I got 4:05 at the 1st,  4:08 at the 2nd and then all around 4:25. Noice!
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 #4460 on: March 08, 2023, 07:52:05 am »
+1
7 March

ATG SQUAT:
10@20kg
10@40kg
8@60kg
5@70kg
3@80kg
1@90kg  ( +5 kg )
-First time squatting over BW since.... May 2018!!!! boomer still got juice!  :headbang:

BB OHP:
12@30kg
12@32,5kg
12@35kg ( +2.5 kg )
12@35kg
12@35kg

LAT PULL DOWN:
12@59kg ( +6 kg )
12@59kg
12@65kg ( +6 kg )
12@65kg
10@65kg


STATIONARY BIKE: 20 minutes / 11 km
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 #4461 on: March 09, 2023, 04:32:35 am »
+1
8 March

RUN 8K @ 47:49 ( 5:58 pace )

Well there you go, first sub-6:00 run since November.
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 #4462 on: March 10, 2023, 03:45:36 am »
0
9 March

Low aerobic zone run

8K @ 57:40 ( 8:14 pace )

A bit too slow but it doesn't matter, gotta do more of those!

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 #4463 on: March 13, 2023, 05:45:46 am »
+1
10 March

DEADLIFT:
10@30kg
10@50kg
8@70kg
3@90kg ( -2 reps )
3@100kg
2@110kg ( +1 rep )
1@120kg  ( extra set ) , heaviest since May 2018.

BENCH PRESS:
12@40kg
12@45kg
12@50kg ( +2 reps)
12@50kg ( +2 reps)
12@50kg ( +2 reps)

SEATED ROWS:
12@53kg
12@59kg ( +6 kg)
12@59kg
12@65kg ( +6 kg)
12@65kg



11 March

TEMPO RUN

2K warmup
3x1500m  / 2 minutes walking rest.
2K cool down

Target pace was 5:30. I got 5:12 / 5:32 / 5:18.
Very nice, 3 weeks ago that i did the same workout i was a bit slower and i used 1K sprints instead of 1500s. Progress!!!
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 #4464 on: March 15, 2023, 05:45:55 am »
0
13 March

ATG SQUAT:
10@30kg ( +10 kg )
10@50kg ( +10 kg )
8@60kg
5@70kg
3@80kg
1@90kg 

BB OHP:
12@30kg
12@32,5kg
12@35kg
12@35kg
12@35kg

LAT PULL DOWN:
12@59kg
12@59kg
12@65kg
12@65kg
10@65kg



14 March

RUN 8K @ 47:30 ( 5:56 pace )

Slowly getting faster. But the feel is not improving, runs are stiff and tiring. Maybe i should rearrange, i am always doing this 1 day after squatting and 3 days after HIIT run. Legs are heavy.
Ill try doing the long slow run instead and save the "normal" run for 2 days later where im the most fresh.
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 #4465 on: March 16, 2023, 06:45:58 am »
+1
15 March

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 7 rounds

STATIONARY BIKE: 30 minutes / 17.5 km

I have to lose weight. I am around 89kg now. I like it, i bulked to it intentionally, but it is time to cut now, look-wise and run-wise.
It's been a couple of weeks that i started 16:8 IF , while somewhat reducing calories and upping my running mileage.
I expected that to work but it didn't, BW is steady. Need to start looking macro-nutrients closer.
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 #4466 on: March 17, 2023, 01:06:03 pm »
0
16 March

SS1a : KING DEADLIFT: 12 @ BW each leg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 8 rounds

Wanted to run, so had no gym bag with me, but suddenly it became winter, strong rain, freezing cold and much rain. So no options but a home-workout.
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 #4467 on: March 21, 2023, 07:15:55 am »
0
19 March

"VO2 MAX" RUN

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

Goal pace for the 800s was something around 4:50. I got around 4:45 in all sprints.
About 10''/km faster than last time. Nice.



20 March

Low aerobic zone run

6.5K @ 53:00 ( 8:09 pace )

Small improvement here too. I'd like some more but it was next day from sprints so ill take 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 VO2max
« Reply #4468 on: March 22, 2023, 05:47:31 am »
0
21 March

ATG SQUAT:
8@30kg ( -2 reps )
5@50kg ( -5 reps )
8@60kg
3@70kg ( -2 reps )
3@80kg
1@90kg 
MSEM:
3x1 @ 80kg
3x1 @ 85kg
-Heading into the last month before race i decided to cut down volume on squats. Did MSEM after many years. Sooo good.

BB OHP:
12@30kg
12@32,5kg
12@35kg
12@35kg
12@35kg

LAT PULL DOWN:
12@59kg
12@59kg
12@65kg
12@65kg
12@65kg  ( +2 reps )

Cant add weight at those two anymore, just slowly improving form.

STATIONARY BIKE: 30 minutes / 17 km
-Cardio on each and every gym session from now on.
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 #4469 on: March 23, 2023, 07:52:49 am »
0
22 March

Got tricked by the weather again, was supposed ( and actually was ) a warm sunny day, didn't bring gym clothes in order to run when i go back, then suddenly we got cold and rain.
FML, did home-workout instead and will run today.

SS1a : PUSHUPS 15 @ BW
SS1b : BENT ROWS 15 @ 25 kg
SS1 info : 12  rounds

lol @12 rounds, zoned in :D

Also, this is the 3rd consecutive post by me in the entire forum, in 3 days.
Wake up people!!!!!

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?