Author Topic: Age vs VO2max  (Read 971180 times)

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vag

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Re: Age vs VO2max
« Reply #4635 on: March 04, 2024, 06:58:16 am »
+2
^^^^
Yes, solid reminder! I am aiming for some kind of progress at each run, distance or time, but i'm more like waiting for it to happen than push myself to make it.



1 March

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg  ( + 1 rep )
1 @ 130kg , recent years  :personal-record: , last time i lifted 130 was May2018

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 10, 10, 10, 10 @ 71kg   ( +1 reps for last set )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand



2 March

Tempo run

3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the 1K sprints was 5:00.
I got 4:55 / 5:01 / 5:05. 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?

LBSS

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Re: Age vs VO2max
« Reply #4636 on: March 04, 2024, 08:19:42 am »
+1
one thing to try, in terms of pushing yourself and also learning better pacing, is to try to hit the intervals with descending times. you want to have a negative split in any race over like a mile, from everything i've read, so it's best to practice that way. instead of 4:55, 5:01, 5:05, try to do 5:05, 5:01, 4:55. or better yet, 5:01, 4:55, 4:51.
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 VO2max
« Reply #4637 on: March 06, 2024, 11:32:02 am »
+2
Yes, that too, "negative splits is the sign of a runner's maturity".
Alright, lets apply all that advice together  ;D:

4 March

Run 8K @ 43:36 ( 5:27 pace )

Fastest run of 2024 , 13'' per km faster than last week!
Wasn't even a near-max run, just kept in mind to stay a bit uptempo for the entire duration.
Last km split : 4:59 , by far the fastest obviously, also just as fast as the best 1K sprint of last tempo run. Sweet!
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 #4638 on: March 12, 2024, 01:38:58 pm »
+2
6 March

ATG SQUAT:
5@60kg
3@70kg
2@80kg

BB BENCH : 10 @ 40, 45, 50, 50 kg ( + 2.5, 5, 2.5 kg in 3 last sets )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg ( + 6 kg in 2 fist sets )
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg



7 March

Low aerobic HR zone run 5K @ 36:46 ( 7:21 pace )

Fastest such run this year but also short so it doesn't count.



8 March

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg  ( + 1 rep )
1 @ 130kg , ties recent years  :personal-record: of last week

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 10, 10, 10, 10 @ 71kg
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand



11 March

Run 8K @ 43:10 ( 5:24 pace )

26'' fastest than last week in total time, 3'' seconds per km.
5K split was 27:17 ( last week 27:19 ) so last 3K were 24'' faster in total ( 8''/km faster pace ).
Last km split at 4:57 ( last week 4:59 ).
Winning.  ;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 #4639 on: March 13, 2024, 11:11:00 am »
+1
12 March

ATG SQUAT:
5@60kg
3@70kg
1@80kg ( -1 rep )

BB BENCH : 10 @ 45, 47.5, 50, 50 kg ( + 5, 2.5 kg in 2 first sets )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg

-De-loading legs weights even more.
Gonna keep it to a building to a heavy (90% or so) single for squats and deadlifts.
Gonna add a weekly tempo session till the race in 5 weeks too.
I need all the legs juice for running.
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 #4640 on: March 15, 2024, 11:55:58 am »
+1
13 March

Tempo run

3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the 1K sprints was 4:55 or so ( just below 5:00 ) AND negative splits, each sprint should be faster.
I got 4:53 / 4:48 / 4:31 , superb!!!



14 March

TREADMILL:
Low aerobic HR zone run 30 mins / 4.53K ( 6:38 pace )

Nice and fast and smooth.



It is happening, fitness is finally picking up. I'm feeling and performing better every time.
Hope 1 remaining month of preparation continues linearly like last time i trained focused.

« Last Edit: March 15, 2024, 12:01:14 pm 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?

Raptor

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Re: Age vs VO2max
« Reply #4641 on: March 15, 2024, 12:00:52 pm »
+1
1 @ 130kg , recent years  :personal-record: , last time i lifted 130 was May2018

Damn nice!

vag

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Re: Age vs VO2max
« Reply #4642 on: March 17, 2024, 06:37:57 am »
+2
^^^
Thanks, here's the update:

15 March

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg
1 @ 135kg ,  ( + 5 kg ) , new recent years  :personal-record:

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 4x10 @ 71kg
EZ BAR CURL : 3x12 @ 30 kg ( + 2.5 kg )
SKULL CRUSHERS : 12 12 10 @ 30kg ( + 2.5 kg ) , ( - 2 reps at last set )
DB SHRUGS : 3x12 @ 20kg each hand

Sweet
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 #4643 on: March 19, 2024, 01:32:31 pm »
+1
17 March

VO2 max run

2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the sprints was around 4:45 based on 4:50 average tempo lately.

I got 4:43 (downhill) / 4:47 (even) / 4:55 (uphill) / 4:40 (even or slightly uphill)

Negative splits are progressing great, while sprint times are also dropping. Awesome!!!
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 #4644 on: March 20, 2024, 04:03:35 am »
+3
19 March

TREADMILL:

Run 9K @ 44:15 ( 4:55 pace )

Now my treadmill runs are always faster than real ones but still that was the longest AND fastest run of 2024.
Longest&fastest run on treadmill too, EVER!
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 #4645 on: March 22, 2024, 08:07:34 am »
+2
20 March

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

TREADMILL:
Low aerobic HR zone run 30 mins / 4.5K ( 6:38 pace )



21 March

2K low aerobic HR zone warmup
Sprint 8x400m / 90'' to 90'' walking rest ( +2 sprints ) , ( -30'' rest between sprints )
2K low aerobic HR zone down

Goal was 4:30 average pace with negative splits at the last 3 ones.
I got : 4:25 4:28 4:21 4:30 4:27 4:20 4:10 4:03

Awesome!!!
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 #4646 on: March 27, 2024, 12:49:18 pm »
+2
22 March

ATG SQUAT:
5@60kg
3@70kg
1@85kg ( + 5kg ) , first time over BW since last year, second in total since 2018.

BB BENCH : 10 @ 45, 50, 50, 52.5 kg ( + 2.5 kg in sets 2 and 4)
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg

Then there was a long-weekend (national day off Monday) that i bridged with a leave to make a short 4-days holiday trip. No training ofc.
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 #4647 on: March 29, 2024, 12:04:32 pm »
+1
27 March

RUN 8.5K @ 46:33 ( 5:29 pace )

Fastest&longest 'real' run of 2024. Ive run faster but it was 8K and ive run 8.5K but i was slower

Also , weirdly, the run disappeared from Garmin app. It was saved normally in the watch and it synced with the app, but Garmin servers were down at that moment ( Wednesday night here, noon in US ). Then when they came back up and app synced, the run disappeared . FML it was a good run, i wanted it to affect my data.



28 March

Low aerobic HR zone run 8K @ 58:38 ( 7:20 pace )

That ties the longest low HR run of 2024 (but was much faster).
Also was the fastest one (even from shorter ones).
And obviously the longest-and-fastest one.

Nice, 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 VO2max
« Reply #4648 on: April 01, 2024, 06:34:21 am »
0
29 March

ATG SQUAT:

BB BENCH : 10 @ 50, 50, 52,5, 52.5 kg ( + 5 kg for set 1, 2.5 kg for set 3 )
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  10 @ 17.5, 17.5,  20, 20 kg each hand ( + 2.5 kg per hand for sets 3,4 )
EZ BAR CURL : 3x12 @ 30 kg
ROPE PUSHDOWN :  3x12 @ 17kg
-Skipped squats, need to keep legs fresh for running.



30 March

VO2 max run

2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest ( +1 sprint )
2K low aerobic HR zone cool down

Goal pace for the sprints was around 4:40 with negative splits.

I got 4:43  / 4:42 / 4:40 / 4:28

Sweet!
« Last Edit: April 01, 2024, 11:33:41 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 #4649 on: April 02, 2024, 04:08:24 am »
+1
1 April

RUN 10K @ 58:10 ( 5:49 pace )

First time doing 10K in 2024. Held back pace a little, wanted the distance stimulus.
Ended up 20s/km slower than last week which is a bit too much but also run was done at +90% humidity air with African desert dust, kinda awful.
Also, 8K split was at 5:53 pace , then finished strong with 5:35 and 5:28 negative splits. Sweet.
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?