19
Jan

Day 203: Endurance (10×370m)

Disclaimer: By doing my workouts and blogging it online here, I’m not seeking attention, nor am I an exhibitionist. I’m the type that follow-through my training much better if I put it in writing. I workout because I can, and I love doing so. Do not try to emulate my training program, I bear no responsibility if you do so. I’m no role-model, not your papa, mama, your soulmate, or someone you can look-up to, nor am I’m a national athlete … I am just a NOBODY. So just leave me be.

Woohoo another training day, another endorphin rush. That’s I love to workout. After being coop-up working, one need to just go out there and just let loose ya know. Have fun, get a life, don’t be a couch potato.

Well for yesterday’s training, it seems my body is adapting well after each gym session. No more aches, except for my abs. A slight aching there. Why not, when you’ve a 20kg weight plate as resistance, and doing situp with maximum incline, it’s gonna hurt.

Republic Polytechnic – View Larger Map

My usual nap today took slightly longer than usual, and when I woke up it was still early. So I took my time to prepare. The weather was alright when I left the place.

As I was jogging to my training location, there was a small drizzle, but as I entered Republic Poly area, there was no sign of the drizzle, but there was an ominous cloudy overcast, but I predicted it won’t rain any time soon, and it didn’t. The weather turn out for the better in fact, it was blazing hot as I started my warmup.

Workout of the Day

1) Dynamic Warmup

2) 10×360~370m
Target is between 70-75 seconds
Rest time 2 minute per set
In-between do circuit, each of arms, abs and legs
Example of circuit: pushup, situp, half-squat
#1 – 1:12 minute
#2 – 1:13 minute
#3 – 1:11 minute
#4 – 1:11 minute
#5 – 1:10 minute
#6 – 1:10 minute
#7 – 1:10 minute
#8 – 1:08 minute
#9 – 1:11 minute
#10 – 1:12 minute
Average ~ 1:10 minute

3) Active recovery

The thing about working-out is that, it’s good that you try to spice things up. Don’t get all boring on the training, and keep doing the same old shite. Doing so will generate the much needed interest in training, and not get you all jaded.

So for today’s endurance, instead of the usual 400m circuit training, I reduced it to one lap of Republic Polytechnic track. It’s around 360-370m, who knows anyway …

circuit-training

I took my usual spot at the far end of the stadium, did my dynamic warmup, and to my delight there was no one around as usual. Only when I reached around the eight set of my run, did people came strolling in.

I finished the training just in time when it began to get crowded. I hate being gawked at, I like my privacy please.

Today’s training, well I only felt the hard panting halfway through the workout. It’s a good training session as the slowest and fastest lap was just 4 seconds apart, so there’s a level of consistency there.

I just love this feeling that I’m getting super-fit as time goes by, such self-gratification is a reward one should have if they train seriously.