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Author Topic: Age vs VO2max  (Read 1159195 times)

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vag

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Re: Age vs VO2max
« Reply #4665 on: May 01, 2024, 10:59:27 am »
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30 April

FLAT DB PRESS : 4x10 @ 20 kg  each hand
LAT PULL DOWN : 4x10 @ 71kg
LATERAL DB RAISE : 4x10 @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 35 kg
ROPE PUSHDOWN :  3x12 @ 23kg

Back to strong workouts.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4666 on: May 09, 2024, 08:37:55 am »
0
Easter madness is over, let's restart, 2.5 months straight now until summer holidays.

8 May

Run 7K @ 39:15 ( 5:36 pace )

Pretty good actually, i expected much worse. Pacing was off ( kept going too fast and then having to recover ) but other than that, all was fine.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4667 on: May 10, 2024, 03:44:33 am »
+1
9 May

FLAT DB PRESS : 4x10 @ 20 kg  each hand
LAT PULL DOWN : 4x10 @ 71kg
LATERAL DB RAISE : 4x10 @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 35 kg
ROPE PUSHDOWN :  3x12 @ 23kg

Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4668 on: May 14, 2024, 11:33:37 am »
0
13 May

Run 7K @ 37:34 ( 5:22 pace )

Wow, beast run, 15'/km faster than last week. Felt great too. Maybe the weather, a cold dry night is rare here mid-May.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4669 on: May 15, 2024, 05:50:17 am »
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14 May

BENCH: 4x10 @ 50 kg 
LAT PULL DOWN : 4x10 @ 71kg
LATERAL DB RAISE : 4x10 @ 12.5kg each hand
EZ BAR CURL : 4x10 @ 35 kg
ROPE PUSHDOWN :  4x10 @ 23kg

Awful workout. Got the reps and weights i was aiming but was feeling soooo weak and bored.
Not even sure if i had both before workout or just one of them which caused the other.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4670 on: May 16, 2024, 06:35:05 am »
+1
weak and bored happens to me sometimes, too. good on you for still finishing the workout, even if it sucked.
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vag

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Re: Age vs VO2max
« Reply #4671 on: May 17, 2024, 11:46:06 am »
+1
Right, that's' exactly how i saw it, kinda challenged myself to go through it.


16 May

Low aerobic HR zone run 6.25K @ 45:14 ( 7:14 pace )

Pretty nice.

« Last Edit: Today at 04:14:52 am by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4672 on: May 21, 2024, 10:48:03 am »
0
17 May

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

SEATED DB OHP : 4x10 @ 17.5 kg  each hand
SEATED CABLE ROW : 4x10 @ 65 kg
DB HAMMER CURL : 3x12 @ 15 kg each hand
DB TRICEP EXT :  3x12@ 17.5kg

Nice and strong.


20 May

Run 7.5K @ 44:05 ( 5:52 pace )

Horrible run. A whole 30''/km slower than last week.
Legs were still tight/sore from deadlifts 3 days ago.
Also TDI is here, last night it was 22'C / 80% humidity. It's not that bad but body wasn't ready.
« Last Edit: Today at 04:14:39 am by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4673 on: May 23, 2024, 09:07:35 am »
0
22 May

ATG SQUAT:
10@20kg , paused
10@30kg , paused
8@40kg , paused
8@50kg , paused
5@60kg
3@70kg
-Felt great considering haven't squatted for 1.5 months or so. Reminded me of the good old days squatting, strong and tight form. Felt it more on quads too.

FLAT DB PRESS : 4x10 @ 20 kg  each hand

LAT PULL DOWN : 4x10 @ 71kg

Nice strong workout, enjoyed it!
« Last Edit: May 23, 2024, 10:10:05 am by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4674 on: Today at 04:14:17 am »
0
23 May

Low aerobic HR zone run 6.5K @ 51:30 ( 7:56 pace )

lol, horrible. Legs were as sore as it gets from squats, i cant even walk normally.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?
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