Wah so fast decided on shoe for SCSM already haha
Cannot compare Lui Yuan Chow and Sommer, since Lui Yuan Chow is based in Australia and races regularly with fast ppl. Meanwhile, Sommer is just dominating her age range category + already competitive in Singapore elite level at 14.
See how many chair squat reps in 30 seconds you can get.
I got 36, can literally speed run it.Need a bit of neuro and coordination, can try it out for 2 times with 10 seconds just to try. i got used to it on my 3rd attempt and got 36.
But i believe cyclists esp with cadence drills and strength training be it on bike or exercise work might be able to do very well in this, 30 seconds is also sort of a power based exercise. Or sprints on the bike etc.
F60-64, no less than 12, preferably above 14. Above 14, no change needed. 12-14, just need a bit of training.
M60-64, no less than 14 preferably above 19. Above 19, no change needed. 14-19, just need a bit of training.
If less than that, recommended not to ignore, time for real intervention action.
The PT touched on neuromusular health on this as well. Seems like not a solely strength test.
Damn I fail. Only 17.
Strength wise should be fine. Think I'm lacking on coordination and explosiveness if wanna speed up.
When seated, seems like automatically want to sit for almost 2secs.
Damn I fail. Only 17.
Strength wise should be fine. Think I'm lacking on coordination and explosiveness if wanna speed up.
When seated, seems like automatically want to sit for almost 2secs.
Edit: improved to 19 so is trainable. Still fail for now!
Damn I fail. Only 17.
Strength wise should be fine. Think I'm lacking on coordination and explosiveness if wanna speed up.
When seated, seems like automatically want to sit for almost 2secs.
Edit: improved to 19 so is trainable. Still fail for now!
2023 10k i think fun run with GF lah.
Just look at those sub 10 or even 9 minutes, 2.4km NSF, who later ORD. How many of those who became sedentary, and later suddenly barely pass IPPT in the couple of years? Anecdotally, should have a good number of stories.What the........
Yes, it is entirely possible to drop from a 31-minute 10k to a 58-minute 10k over a 4-year period due to a significant loss of cardiovascular fitness, particularly if that period includes complete or near-total cessation of training.
A 31-minute 10k (roughly 3:06/km or 5:00/mile pace) indicates an elite or near-elite aerobic capacity. A 58-minute 10k (5:48/km or 9:20/mile pace) is close to the average, recreational runner pace.
Here is why such a massive decline can happen over 4 years:
The Science of Detraining
- Rapid Initial Loss: Cardiovascular fitness begins to decrease after just 7–14 days of inactivity.
- Significant Declines in 2+ Months: After two months of total inactivity, VO₂ max (maximum oxygen uptake) can drop by 20–30%.
- Four-Year Impact: While the most dramatic losses happen within the first 6-12 weeks, 4 years of inactivity allows for a full, long-term reversal of training-induced adaptations. The heart reduces its stroke volume, blood plasma volume decreases, and mitochondrial density in the muscles shrinks, reducing the ability to utilize oxygen efficiently.
Runners Connect +2
Why 31-min to 58-min is Possible
- Metabolic Changes: The body stops being efficient at producing energy, leading to a much lower lactate threshold.
- Muscle Changes: The muscles lose oxidative capacity and experience decreased mitochondrial density.
- Weight Gain: Often accompanying4 years of inactivity is an increase in body fat and decrease in muscle mass, both of which severely affect running economy.
- Age Factors: If this 4-year period happens later in life (e.g., in the 40s or 50s), the loss of muscle mass (sarcopenia) and the natural 6–9% per decade decline in 10k performance compound the fitness loss.
Firstbeat +4
Key Considerations
In summary, dropping from 31 to 58 minutes in 10k is a realistic outcome of a sedentary lifestyle lasting four years.
- Reversibility: While 4 years is a long time, the cardiovascular system is highly adaptive. While it might take a long time to return to 31-minute shape, much of the fitness can be regained, often quicker than it was initially built, due to "muscle memory".
- "Use it or Lose it": The immense drop in performance highlights the principle that high-level fitness is highly reversible if the stimulus (rigorous training) is removed.
TrainingPeaks +2
What the........
Yes, it is entirely possible to drop from a 31-minute 10k to a 58-minute 10k over a 4-year period due to a significant loss of cardiovascular fitness, particularly if that period includes complete or near-total cessation of training.
A 31-minute 10k (roughly 3:06/km or 5:00/mile pace) indicates an elite or near-elite aerobic capacity. A 58-minute 10k (5:48/km or 9:20/mile pace) is close to the average, recreational runner pace.
Here is why such a massive decline can happen over 4 years:
The Science of Detraining
- Rapid Initial Loss: Cardiovascular fitness begins to decrease after just 7–14 days of inactivity.
- Significant Declines in 2+ Months: After two months of total inactivity, VO₂ max (maximum oxygen uptake) can drop by 20–30%.
- Four-Year Impact: While the most dramatic losses happen within the first 6-12 weeks, 4 years of inactivity allows for a full, long-term reversal of training-induced adaptations. The heart reduces its stroke volume, blood plasma volume decreases, and mitochondrial density in the muscles shrinks, reducing the ability to utilize oxygen efficiently.
Runners Connect +2
Why 31-min to 58-min is Possible
- Metabolic Changes: The body stops being efficient at producing energy, leading to a much lower lactate threshold.
- Muscle Changes: The muscles lose oxidative capacity and experience decreased mitochondrial density.
- Weight Gain: Often accompanying4 years of inactivity is an increase in body fat and decrease in muscle mass, both of which severely affect running economy.
- Age Factors: If this 4-year period happens later in life (e.g., in the 40s or 50s), the loss of muscle mass (sarcopenia) and the natural 6–9% per decade decline in 10k performance compound the fitness loss.
Firstbeat +4
Key Considerations
In summary, dropping from 31 to 58 minutes in 10k is a realistic outcome of a sedentary lifestyle lasting four years.
- Reversibility: While 4 years is a long time, the cardiovascular system is highly adaptive. While it might take a long time to return to 31-minute shape, much of the fitness can be regained, often quicker than it was initially built, due to "muscle memory".
- "Use it or Lose it": The immense drop in performance highlights the principle that high-level fitness is highly reversible if the stimulus (rigorous training) is removed.
TrainingPeaks +2
I think is the case where the person don't even exercise at all until fitness drop by so much
2023 10k i think fun run with GF lah.
But actually, i am wondering if it is really possible to really drop from 31 min level to 58 min level (ie 6:00 pace) in just 4 years even if one totally stops running. That time was COVID, so i guess the story isnt going to be radically different from quite a number of the stories here which some have shared.
sorry, I meant when interpolating the same pace from 10km to 2.4km
