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Author Topic: Age vs VO2max  (Read 1419988 times)

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vag

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Re: Age vs VO2max
« Reply #4710 on: September 06, 2024, 11:19:13 am »
+1
5 September

Run 6K @ 38:09 ( 6:21 pace ) + 1K cool-down @ 7:30 pace

The bad news:
I did this run up-tempo. Tried to go for as long as i could at around 6:00 pace (which isn't even close to fast) but my body wasn't ready for this.
I could only hold it for 2.5K, got way too tired and heart rate raised to 185, wtf.

The good news:
I was still 32'' per km faster for the 6K than last time.
Even with the slow last cooldown km i was over 20''/km faster on average compared to last time, while i did 1km more.

Also, this was weather-wise one of the worse running nights ever, T (82) + DI (71) = 155 mid September, gimme a fkn break!!!!

Gotta be patient and persistent.
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 #4711 on: September 09, 2024, 06:28:11 am »
+1
6 September

HORIZONTAL BENCH PRESS MACHINE:
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg 

LAT PULL DOWN :
10 @ 47 kg
10 @ 53 kg
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg


TREADMILL:

SPRINT 5*400m @ 5:00 pace / 2 mins rest

Nice.
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 #4712 on: September 11, 2024, 10:59:44 am »
0
10 September

1K warmup
SPRINT 4*800m  / 3 mins rest
1K cool down

Was aiming 5:00 pace for the 800s.
I got 4:53 / 4:59 / 4:56 / 4:53

Damn, that's very nice. They felt much slower/clumsier.

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 #4713 on: September 12, 2024, 06:20:01 am »
0
11 September

Low aerobic HR zone run 6K @ 48:40 ( 8:06 pace )

I'm so out of shape. I couldn't keep my HR below 150 for shit. But watch said it was worth it, fitness metrics jumped up today.
Gotta be patient.
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 #4714 on: September 13, 2024, 05:43:14 am »
+1
12 September

HORIZONTAL BENCH PRESS MACHINE:
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg 

LAT PULL DOWN :
10 @ 47 kg
10 @ 53 kg
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg

SS1a: DB BICEPS CURL : 12 @ 12.5kg each hand
SS1b: LATERAL DB RAISE : 12 @ 7.5kg each hand
SS1c: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds

Nice.
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 #4715 on: September 18, 2024, 06:35:31 am »
+2
16 September

Run 8K @ 49:57 ( 6:14 pace )

Finally an impressive improvement:
That was longest run of the season, 20'' per km faster than previous best while 1km longer, and the 6K 'benchmark split pace' dropped from 6:20 to 6:11.
Much better pacing and feeling overall.


17 September

DB OHP : 10 @ 12.5, 12.5, 15, 15, 17.5 kg
BB BENT ROW : 10 @ 35, 35, 40, 40, 45 kg

TREADMILL:
Low aerobic HR zone run 45' / 5,8K ( 7:43 pace )
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 #4716 on: Today at 10:47:38 am »
+1
19 September

1K warmup
SPRINT 5*800m  / 3 mins rest (+1 sprint )
1K cool down

Was aiming to be faster than last week's pace ( which was 4:53 to 4:59 )

I got 4:55 , 4:45 , 5:16 (uphill) , 4:50 , 5:15 (uphill )

Nice!
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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