Day 191: Tempo Endurance (16x100m)

The above photo is my training location at Republic Polytechnic. The track is open to the public between 8am to 4pm, but there’s hardly anyone uses it these days.

So I reckon if you use it beyond 4pm, it’s all right, just don’t yaya papaya and make issues when you’re there. Keep a low profile, don’t get in the way of other users, and focus on your training.

Anyway recall the recent entry where I had a hunch that the track at Republic Polytechnic might not be 400m in one lap. Well I was right. I measured using my footsize, the whole track is around 1200 steps.

And since I’m size US9, 100m for me is 330 steps. So with the mathematical conversion, one lap of Republic Polytechnic track is only 363m. So if you want to run a lap there, move back 40 metres behind the starting line. No wonder my timings for the 400m circuit training was ‘amazing’.

Workout of the Day

1. 10 minute jog as warmup

2. 16x100m
75% effort for my 100m standard which is around 15.1s
1 minute recovery time per run
Set #1 – 15.6s
Set #2 – 14.6s
Set #3 – 14.7s
Set #4 – 14.4s
Set #5 – 14.8s
Set #6 – 14.2s
Set #7 – 14.6s
Set #8 – 14.8s
Set #9 – 15.3s
Set #10 – 14.8s
Set #11 – 15.2s
Set #12 – 14.8s
Set #13 – 15.2s
Set #14 – 14.4s
Set #15 – 15.1s
Set #16 – 14.4s
Average run ~ 14.8s

3. Overall body workout
At the fitness corner
2 sets of below
10x pullup
10x pushup
10x dips at dips station (higher gravity)
10x dips bench (lower gravity)
10x lifting log (each arm)
1 set of below
50x normal situp
50x flutter kick
50x back extension
50x crunches

Anyway my 100m tempo endurance timing is also amazing today. Previously my average best was 15 seconds, and today I did about 14.8 seconds. Hmm I just hope my measurement of the 100m distance is correct.

Well I’ll just believe as it is, and I can’t wait for Woodlands stadium to be ready, as it’s more accurate there, complete with the Olympic standard track. This measuring and conversion of the distances is just so confusing.

Anyway for today’s training, I hit the intended goal in mind during training, which is to focus on my Anaerobic Lactic. You should be panting hard after each run, and if you have been doing your cardio during the off-season, you should have recovered somewhat by the end of the 1 minute recovery.

Yes you might feel tired by the second part of the session, but keep in mind of your form, don’t get too tense, and keep the legs moving fast. This is an excellent opportunity to train your running efficiency, how much of running deterioration can you prevent basically depends wholly on you, and this is where it separates the winner and losers.

It was an alright workout session for me, and during the stretching part, despite being all grimy and sweaty, it was so relaxing to lie down, and I was tempted to nap. But recovery is essential, and the consumption of nutrients was needed to be done within the hour after training. Also I was more thirsty than usual training days, gulping down my bottle in a jiffy.